CrossFit Templum – CrossFit
Warm-up (No Measure)
The CrossFit warm-up | 10:00
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Skill Work (Checkmark)
Pre-workout skill
Burgener barbell warm-up
Low-ring muscle-up work
251216 (Time)
-RX+-
For time:
30 squat snatches (95/135 lb)
30 ring muscle-ups
– INTERMEDIATE – RX
For time:
30 squat snatches (65/95 lb)
15 ring muscle-ups or bar muscle-ups
-BEGINNER-
For time:
20 power snatches (55/75 lb)
20 false-grip ring rows or bent over barbell rows
– MASTERS 55+ –
For time:
30 squat snatches (65/95 lb)
20 chest-to-bar pull-ups or 10 ring muscle-ups
Stretching (Checkmark)
2 sets:
1:00 each side forearm stretch
1:00 each side foam roll lats
– AT-HOME – (Time)
– AT-HOME –
For time:
30 alternating DB squat snatches (35/50 lb)
30 alternating DB devils presses
– Use a single dumbbell.
