03/21/2022

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

4 Minute Bike/Row

Squat Sit x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Thoracic Flexion/Extension in Squat Sit x10 (1 minute)

Strength

Back Squat (5-5-5)

1×5@65%

1×5@75%

1×5@80%

Metcon

Jump Around (Time)

20 box jumps

40 dub unders

30 box jumps

60 dub unders

40 box jumps

80 dub unders

50 box jumps

100 dub unders