4/26/2016

CrossFit Templum – CrossFit

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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