Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
2 sets:
10 leg swings/direction
5 inchworms
10 ring rows
10 scap pull-ups
2 sets:
10 alternating Cossack squats
10 hollow rocks
10 Superman arch-ups
10 kip swings
Specific Warm-up
Every :30 for 10 sets:
1 wall-facing squat
– Hold the bottom for :05.
Wall Ball Progressions and Pull-up drills
1 set:
3 weighted pull-ups
4 chest-to-bar pull-ups
5 kipping pull-ups
10 wall-ball shots
Metcon
Metcon (AMRAP – Reps)
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
*Score Wall Ball reps
Intermediate: 10,15,20 6/10#
Beginner: Baneded, Jumping CTB, Jumping Pull-ups. 10/14# wb
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (10-8-8-6-6)
– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
