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
Sumo Deadlift (5×3)
80% of 1 RM convemtional
Metcon
Death Row (4 Rounds for time)
4 Rounds Max Output Row
250/200 Row
2:00 Rest
250/200 Row
2:00 Rest
250/200 Row
2:00 Rest
250/200 Row
2:00 Rest
The goal of this is to work on row efficiency and try to hold same time each round.
Goal Time:
Men :45 sec
Ladies: Under 1 Minute
We will preset rowers for meters and set timed rest once meters are completed. Get you white boards and let’s sweat!
Metcon
Death Race (Time)
5 rounds for time:
15/10 Cal Assault Bike
10 Burpees
