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
Strength
Back Squat (5-3-2-1)
5@70%
3@80%
2@85%
1@90%
Pause 1 Second first rep only of each set.
Metcon
Great Expectations (Time)
1,000 Meter Row
20 Hanstand Push-ups
3 Rope Climbs
500 Meter Row
15 Hanstand Push-ups
2 Rope Climbs
250 Meter Row
10 Handstand Push-ups
1 Rope Climb
RX is….
75/55 Cal Bike
20 Push Press 95/65
30 Kettle Bell Swings 53/35
40/30 Cal Bike
15 Push Press
20 Kettle Bell swings
20/10 Cal Bike
10 Push Press
10 Kettle Bell Swings
