CrossFit – Tue, Nov 29

Announcements

Templum’s Silent Night

 

November Newsletter

CrossFit Templum – CrossFit

Warm-up

1 set:

:45 row (easy)

:30 hollow hold

:30 plank shoulder taps

:30 PVC pass thru

1 set:

:45 row (moderate)

:30 hollow rock

:30 push-ups

:30 scap pull-ups

1 set:

:45 row (hard)

:30 alternating v-ups

:30 ring support hold

:30 kip swings

Specific Warm Up

Ring Dip and Bar Muscle-up Prep and Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

10 ring dips

10 bar muscle-ups
Intermediate:

5 ring dips and 5 Bar muscleups

Beginner:

10 Push-ups & 10 Bent over DB rows

or

10 jumping ring dips

5 single-arm ring rows/arm

Cool Down

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side