Templum North – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1 Minute Bike or Row
8/8 Single DB press
15 Toe Touches
10 Push Ups
Lateral banded walks
1 Minute L/R Pigeon pose
Strength
Deadlift (5-5-5)
5@65%
5@70%
5@76%
Metcon
Man Up (AMRAP – Rounds and Reps)
Every 4 Minutes for 5 Rounds
RX+
5 Bar Muscle Ups
10 DB Snatch 70/50
20 Wallballs 20/14
15 GHD Sit-ups
RX is
Chest To Bar
DB Snatch 50/35
WB
GHD situps
Option 2 Metcon
Man’s Best Friend (AMRAP – Rounds and Reps)
Every 4 Minutes for 5 Rounds
5 Ring Rows
10 DB Clean and Jerk 40/25#
10 Wallballs
10 Sit-ups
