Templum North – CrossFit
Warm-up
Back Squat Warmup Anvil (No Measure)
400 Meter run/row
10 Alt. Cossacks lunge
10 Duck Walks
Latereal Banded walks
20 Banded Goodmornings
Back Squat (5-3-1)
5@70%
3@80%
1@90%
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
40 Double Unders
5/3 Ring Muscle Ups
15 Toes To Bar
30 Walking Lunges
RX+ is 5/3 Muscle ups
RX is 10 pull-ups
Metcon Option 2
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15/10 Calorie Row
15/10 Balance Board Push ups
15 Hanging Knee raises
30 Abmat situps
Extra Credit
Metcon (3 Rounds for weight)
2-3 Sets
100 Meter Farmers Carry
8/8 Bulgarian Split Squats
15/15 Side plank hip touch