25
Apr
4/26/2016
CrossFit Templum – CrossFit
Warm-up
3 rounds:
250 row
10 inverted pushups
15 AbMat Situps
Weightlifting
Split Jerk (3-3-3-3-3 Start at 60% don’t exceed 80%)
Work on perfecting your timing and your speed.
Metcon
Metcon (Time)
3 rounds for time:
100 Air squats
10 CTB Pull-ups
Foundational: 50 squats/10 jumping pullups
Level 1: Pull-ups
Level 2: RX CTB
Level 3: RX+ Bar Muscle ups
Extra Credit
Strict UB HSPU Ladder (Time)
For Time:
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Strict Handstand Push-ups
*use abmat if needed or barbell strict press* 75/55
Sets must be unbroken. If you fail on a set, you must start that set over