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6/8/2016

7
Jun

6/8/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 slow rounds:

20 Band Pull-a-parts

20 Narrow Grip OHS empty bar

20 AbMat Situps

Weightlifting

Push Jerk (Find 3RM )

Metcon

Metcon (AMRAP – Reps)

7min AMRAP

Climb the ladder

1 Thruster

1 CTB Pull-up

2 Thrusters

2 CTB Pull-ups

3 Thrusters

3 CTB Pull-ups

and so on…

Foundation: Ring Row; 75/55

Level 1: Pull-up; 95/65

Level 2: RX 115/75

Level 3: RX+ 135/95; Mu’s

Gymnastic Test

Gymnasty Test (Time)

5 rounds for time:

5 Strick HSPU

10 Alt. Pistols

15 Pull-ups

Level 1: HR Push-ups; Air squats and ring rows 15 each

Level 2: Scaled options for HSPU, pistols and Pull-ups

Level 3: RX

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