CrossFit – Tue, Jun 18

Announcements

Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻‍♀️ Starts this Sat. June 8th

CrossFit Templum – CrossFit

Warm-up

AMRAP 4:

:30 single-unders

:20 handstand hold

10 scap pull-ups

Specific Warm-up

Push Jerk & Split Jerk Prep:

5 jump and land (hand by side)

5 jump and land (hand on shoulders)

5 jump, punch and land

5 push jerks with PVC

5 push jerks with barbell

Split:

Split stance setup

5 jump to split hands at shoulders

5 jump and punch to split

5 jump and punch to split PVC

5 jump and punch to split barbell

3 sets:

3 push jerks + split jerk

– Build to starting workout load.

– Take the bar from the rack.

Strength

Metcon (Weight)

7 sets:

3 push jerks + 1 split jerk

Finisher

Metcon (Checkmark)

3 sets:

1:00 freestanding handstand practice

– Rest 1:00 between sets.

Work Your Weakness (Strength;Skill;Stamina)

Back Rack Lunge (2-2-2-2-2-2-2)