CrossFit Templum – CrossFit
Warm-up
2 sets:
:30 easy row
:30 moderate row
:30 easy row
:30 hard row
10 alternating scorpion stretches
5 dumbbell shoulder presses
5 jumping ring dips
Specific Warm-up
Ring dip and HS Pushup practice
Metcon
Metcon (Time)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
Intermediate: 10 reps
Beginner: Box dips and pike push-ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and perform unbroken handstand walks if possible.
– Keep moving through the flutter kicks the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1 minute to walk as far as you can or scale to 50 alternating shoulder taps.