Templum North – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run/Row
25 Ft. Hip Rolls
25 Ft. Toy Soldiers
25 Ft. Inch Worms
1 Minute L/R Couch Stretch
1 Minute Frog
1 Minute L/R Hurdlers Stretch
Strength
Mc Squatty (4 Rounds for reps)
10 Minute AMRAP
Front Squats
Minute 0-1- Max Reps RX+ (135/105), RX(95/75)
Minute 1-3- Rest
Minute 3-4 Max Reps 135/105
Minute 4-6 Rest
Minute 6-7 Max Reps 135/105
Minute 7-9 Rest
Minute 9-10 Max Air-squats
Score is total Front Squats+Air Squats
You will enter for each round separately.
RX+ 135/105
RX 95/75
Metcon
Garage Barbell 2 (3 Rounds for reps)
Three 3-minute AMRAPs in 13 minutes
AMRAP in 3 minutes:
15 Hang Power Snatches (95/65 lb)
Max Bar Facing Burpees
Rest 2 minutes between AMRAPs
Score is bar facing burpees only.
Option 2 Metcon
Garage Kettlebell 2 (3 Rounds for reps)
GenCFit Version
Three 3-minute AMRAPs in 13 minutes
15 Kettlebell Swings (24/16 kg)
Max Bar Facing Burpees (step over allowed)
Rest 2 minutes between rounds
Score is Burpee over KB only
