CrossFit Templum – CrossFit
Warm-up
On a 3:00 clock:
10 front-to-back leg swings, each leg
10 high knees in place
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm
PUSH JERK REVIEW AND PROGRESSIONS
Strength
Shoulder to Overhead (STRICT PRESS, PUSH PRESS OR PUSH JERK)
5 sets:
3 shoulder-to-overheads
– Build to a heavy set of 3.
Metcon
Metcon (Time)
For time:
45 chest-to-bar pull-ups
30 shoulder-to-overheads (125/185 lb)
Intermediate: 30 CTB; 105/155#
Beginner:
45 ring rows
30 shoulder-to-overheads (55/75 lb)
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
