CrossFit Templum – CrossFit
Warm-up
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
Specific Warm-up
Double under and burpee prep
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
Mini Rd:
5 burpees
15 double unders
5 burpees
Metcon
Metcon (Time)
For time:
50 burpees
200 double-unders
50 burpees
Intermediate: 40/80/40
Beginner: 25/100/25 Singles
Practice Skill
150 Handstand walk or practice holds or shoulder taps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
