Announcements
Community Cup starts June 9th!!! Have you registered?
CrossFit Templum – CrossFit
General Warm-up (No Measure)
1 set:
1:00 row, easy
10 alternating scorpion stretches
:30 plank hold
1 set:
1:00 row, moderate
10 air squats
5 scap pull-ups
1 set:
:30 row, faster
10 lunges
:30 mountain climbers
1 set:
:30 row, fastest
10 front-rack lunges
5 scap pull-ups
:30 rest
Skill Work (5 Rounds for weight)
Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
250603 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups
– INTERMEDIATE –
AMRAP 10:
10 alternating front-rack lunges (65/95 lb)
10 bar-facing burpees
10 chin-over-bar pull-ups
– BEGINNER –
AMRAP 10:
10 alternating front-rack lunges (35/45 lb)
10 bar-facing burpees
10 ring rows
– MASTERS 55+ –
AMRAP 10:
10 alternating front rack lunges (65/95 lb)
10 bar-facing burpees
10 kipping pull-ups
– If able to perform chest-to-bar pull-ups, do so.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 10:
10 alternating double-DB front-rack lunges (35/50 lb)
10 DB-facing burpees
10 double-DB hang power cleans
