Templum North – CrossFit
Warm-up
Warm-up (No Measure)
10 Minute Cap
Row
Duck walk
10 Banded Squats (slow and controlled)
Banded Lat stretch
Wrist stretch
Strength
Front Squat (5-5-5-5)
Metcon
Two Minute Defense (Time)
5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
2 minute Rest
Then, 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
Metcon Option 2
Friday Frenzy (AMRAP – Rounds and Reps)
20 Minute AMRAP
100 Meter Farmers Carey 53/35
20 up downs
15 DB Push Press 35/20
10 Russian Twist
10 DB curls
Russian twist weight. Choose single DB, Wallball or no weight if needed.
DB Curls weight of your choosing.
