CrossFit Templum – CrossFit
Warm-up
On a 6:00 clock:
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement (no more than 10 reps).
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalties by round:
Scap pull-ups or ring rows
Kip swings
Kipping pull-ups or butterfly pull-ups
Specific Warm-up
Single leg sqaut & Handstand pushup progressions then….
1 round:
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
8 pull-ups or scaling options
*or your version of movements in the workout
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Intermediate: 5 pike pushups, 10 pistols to target ht., 10 pullups
Beginner: 5 pushups 10 rev. lunges, 10 jumping pullups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible that allows for a challenging but manageable unbroken 1-minute hold.
– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
