CrossFit Templum – CrossFit
Warm-Up
2 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans
2 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups
Specific Warm-up
PROGRESSION & FOCUS
5 scap pull-ups
2-3 partial pull-ups
2-3 strict pull-ups
2-3 weighted pull-ups
2-3 sets:
3 strict weighted pull-ups
-Rest 1:00 between sets.
Metcon
*Choose Strength Pullup work or Cardio Metcon today*
Strength
Metcon (Weight)
For load:
3-2-2-1-1-1-1:
Weighted pull-ups
*score total load*
Weighted Pull-ups (1)
*score best single*
Finisher
Metcon (AMRAP – Reps)
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups
*score total reps*
The Chef (Stephanie Carenza WOF) (Time)
For Time:
100 double unders
90 AbMat Situps
80 Air squats
70 Med Ball Russian Twists 14/20#
60 sec plank hold
50 Russian KB Swings 35/53#
40 Box Jumps 20/24″
30 Wall Balls 14/20#
20 Burpees
10 Pull-ups
Cool Down
1 set:
1:00 lat foam roll/side
1:00 child’s pose
