Templum North – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Bike/Row
Squat Sit x 1 minute
Squat Sit to Reach with plate x 20
Groiners x 20 (10 per leg)
Quadruped Hydrants x 10 per leg, per direction
Cossack Squats x 20 (10 per leg)
Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)
Thoracic Flexion/Extension in Squat Sit x10 (1 minute)
Strength
Michael Ragusa (Time)
3 Rounds for Time
10 Back Squats (225/155 )
10 Jumping Lunges
20 Minute Cap
If weights are too heavy then work between 55-60 % of your 1RM
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
RX is Unpartitioned
Scaled is partitioned.
