Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
1 set:
1:00 row (conversation pace – 16-20 stroke rate)
10 alternating scorpion stretches
:30 plank hold
10 alternating plank reach-throughs
1 set:
1:00 row (moderate pace – 20-24 stroke rate)
10 inch-worms
:30 plank hold
10 push-ups
1 set:
1:00 row (fast pace – 24-30+ stroke rate)
20 alternating shoulder taps
:30 plank hold
10 hand-release push-ups
Specific Warm-up
Bench Press Review and Build-up:
3 sets:
5 bench presses
– Build up in load.
– Rest :30-1:00 between sets.
Metcon
Metcon (Time)
3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)
Intermediate:
25/37 calorie row
25 bench presses (65/95 lb)
Beginner:
17/25 calorie row
15 bench presses (55/75 lb)
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
