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CrossFit Templum – CrossFit
Warm-up
2 sets:
10-row strokes, arms and hips only, legs stay straight
10 PVC pass throughs
10 Scap shrugs on rings or pull-up bar
5 DB swings / arm
2 sets:
5 kip swings
5 DB strict press / arm
5 kipping knee raises
5 DB push press / arm
Specific Warm-up
Toes to Bar practice & DB Clean & Jerk Review
Prep Rd:
4 T2B
6 C&J
8 Cal row
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
*Use same cals for bike or ski*
Cool Down
1 set:
1:00 barbell forearm mash/side
1:00 seated hamstring stretch
