Templum North – CrossFit
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 (5-4-3-2-1)
Deadlift
5-4-3-2-1
Building to a challenging single.
Flat back. Brace core.
Every rep controlled up and down.
Strength Option #2
Pendlay Row (5-5-5-5-5)
Pendlay row
5×5
Build up in weight to log a heavy 5.
Metcon
Metcon (AMRAP – Rounds)
18 min EMOM
Min 1- 20 reps push press/jerk. 95/65
Min 2- 100m run
Min 3- 30 mountain climbers
Min 4- 100m run
Min 5- 20 kb swings 53/35
Min 6- 100m run
This is also considered RX for today- Bike 250/200
Row 100
