03/23/2022

Templum North – CrossFit

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Warm-up

Deadlift Warm-up Templum North (No Measure)

400 Meter jog

2x’s Lateral banded monster walks

1:00 Banded hip distraction L/R

Then….

2x’s

5 BB Goodmornings

5 Back Squats

5 RDL’s

5 jump squats

Strength

Deadlift (5-5-5)

5@65%

5@70%

5@75%

Metcon

Dead Weight (Time)

15 Deadlifts 225/135

3 Rope Climbs

12 Deadlifts 275/165

3 Rope Climbs

9 Deadlifts 325/195

3 Rope Climbs

Metcon Option 2

Dead Weight 2.0 (Time)

15 Deadlift 155/115

15 Ring Row

12 Deadlifts 185/125

15 Ring Row

9 Deadlifts 215/135

15 Ring Row