Templum North – CrossFit
Warm-up
Warm-up (No Measure)
100 Meter Run
25’ walking lunge w/twist
100 Meter Run
25’ Samson Stretch
100 Meter Run
10 scap pulls
5 Kip Swings
100 Meter Run
10 Empty Bar Thrusters
L/R 1 Minutes Scorpion Hold
Workout Option 1
1776 (Time)
4 Rounds For Time
17 Overhead Walking Lunges (45/25 lb Plate)
7 Ring Dips
6 Thrusters (135/95 lb)
Option 2 Metcon
4th of July 1776 (Time)
4 Rounds for Time
300 meter Run
24 Toes-to-Bars
24 Box Jumps (24/20 in)
24 Goblet Squats (55/35 lb)
24 Hand Release Push-Ups
24 calorie Bike/Row (alternate each round)
24 Air Squats
Scaling Options:
300 Meter Row
Knees to 90/ Laying toes to bar.
Goblet Squats less weight
Reduce Cal row 15/10
