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CrossFit Templum – CrossFit
Warm-Up
2 sets:
:20 Samson stretch/leg
15 PVC overhead squats
15 supermen
15 hollow rocks
15 push-ups
15 ring rows OR 3-10 strict pull-ups
– Perform all push-ups, pull-ups, and squats with a controlled descent.
Specific Warm Up
Prep ea movement.
Practice efficiency with kipping pullups
Metcon
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Cool Down
Accumulate:
:30 pec doorway stretch/side
:30 lat roll/side
1:00 cobra stretch
