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CrossFit Templum – CrossFit

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Shoulder Mobility Drills (No Measure)

PVC pipe, Bands, Smashing, Stretching

Metcon (AMRAP – Reps)

10min EMOM

*Pull-up/Muscle-up progressions*

Perform 3 unbroken Pull-ups, Chest to bar Pullups or Muscle-ups

*If you can not perform 3 unbroken Pull-ups you can 2, but if you can’t perform 2 unbroken then you need to do 8 unbroken ring rows

*Note you can also work on strict pull-ups or butterfly pull-up technique if you want*

*Alt drills will also be given once you can complete one type of movement and can’t yet progress to the next movement*

*Example if you can complete 3 CTB EMOM for 10mins go to 4..5..6..once you can do 6+ then if have not yet got your first muscle up, then you can do drills to progress to that movement*

Level 1: Ring Row

Level 2: Pull-up

Level 3: CTB RX

Level 4: Muscle-up RX+

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

60 yd shuttle run

15 Push-ups off aerobic step (chest to step)

10 lateral jumps over step

5 Front Squats @ 60% 1RM (from ground)

*Score shuttle run as 3 reps (1 rep/20yds)

*33 reps/round