CrossFit Templum, Templum North – CrossFit
Warm-up
#TemplumTakeOver
Warm-up (No Measure)
WARMUP (17 minutes)
———————
2 ROUNDS (Both Partners)
— :30 Lat Stretch
— 5 Scap pullups
— 5 Kip Swings
— 10/10 Single Leg Calf Raise
— 25 Single unders
Round 2 DU **
into
2 ROUNDS
Partner 1
200 Meter Jog (easy)
Partner 2
— 3/3 DB Deadlifts
— 3/3 DB Hang Highpull
— 3/3 DB Shoulder Press
— 2/2 ALT DB Snatch
When done with the last 2 rounds of the warmup
Practice :
— Toes To Bar
— Pullups
— Chest To Bar
— Bar Muscle Up
— High Knees
— Jumping / Banded pullups
Metcon
Metcon (AMRAP – Reps)
◽ RX+ #50 / #35 DU
◽ RX #35 / #25 DU or SU
◽ Scaled – Anything under RX weight
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BATTLE ON THE BORDER
20 Minutes
⭐ C A S H – I N ⭐
15 T2B —-> 30 K290
80 Dumbell Sntach
80 DU —-> 160 SU
15 T2B —-> 30 K290
40 Dumbell Sntach
40 DU —-> 80SU
15 T2B —-> 30 K290
20 Dumbell Sntach
20 DU —-> 40 SU
⭐ 2 – M I N U T E – R E S T ⭐
I N T O – A M R A P (Remaining Time) :
— BMU = 5 points
— C2B = 3 points
— Pull-Up = 2 point
— Jumping / Banded Pull-Ups = 1 point
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⚠️ Score = Reps/Points of rig work
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