CrossFit Templum – CrossFit
Warm-up
AMRAP 3 w/ a partner:
P1 – 100-m run, row, or 8/5 calbike
P1 – AMRAP up-downs
– Rest :30-1:00
AMRAP 3 w/ a partner:
P1 – 100-m run or row, or 8/5 calbike
P1 – AMRAP burpees
– Rest :30-1:00
AMRAP 3 w/ a partner:
P1 – 100-m run or row, or 8/5 calbike
P1 – AMRAP burpees-to-target (12 in)
Specific Warm Up
Shoulder Press (strict) Review and Build up:
2 sets:
10 shoulder presses (building)
– Rest 1:00 between sets.
Strength
Shoulder Press
5 sets for load:
10 shoulder presses
*Score total load and best set*
Metcon (Weight)
Total Load
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-a-parts
