CrossFit – Tue, Jan 10

CrossFit Templum – CrossFit

Warm-up

1-2 sets:

:20 plank hold

:20 pike hold

:20 DB deadlifts

1 wall walk

1 set:

:20 plank hold

:20 pike hold

:20 DB hang clean

1 wall walk

1 set:

:15 DB strict press

:15 DB push press

:30 DB power clean

1 wall walk

Specific Warm-up

Handstand Push-up & Power Clean review:

Skill

6 sets:

1:00 max distance handstand walk or max rep wall walks

– Rest 1:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

1-2-3-4-5… etc.

Power clean (95/135 lb)

Deficit handstand push-up (4/2 in)
Intermediate:

65/95# Deficit Pike Pushup

Beginner:

35/45# & DB Power Cleans

Cool Down

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side