2
Dec
Tuesday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)RX+|(95/65)RX
6 Muscle-Ups (Ring or Bar)RX+|
6 Jumping Bar Muscle-up RX
*Scaled CTB Pullups, Pullups, Ring Rows, etc..
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats