CrossFit – Wed, Sep 21

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets:

:30 jumping jacks

:30 Alternating spiderman pose

:30 hollow rocks

:30 air squats

– rest :10 between movements

Strength

Metcon (Weight)

5 sets for load:

3 weighted strict pull-ups

Metcon

Metcon (Time)

For time:

100 burpee pull-ups

* Pull-up bar is 12 in above reach. RX+

* Pull-up bar is 6 in above reach RX

Beginner: Jumping Pull-ups

Cool Down

Warm-up (No Measure)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.