Templum North – CrossFit
Warm-up
Warm-up (No Measure)
10 Minute Cap
10 Alternating Spiderman Stretch
10 Plank Down Dog
:30 Single Unders
10 Inch Worms
10 Hand Release Push-ups
:30 Double Unders or Ingles
7 Wall Walks (No further than half way)
:30 Double Unders or Singles
5 Wall Walks (Full Range)
Push Press Progression
Warm-up (No Measure)
10 Barbell Strict Press
10 Superman Arch
10 Dip Drive (Barbell in Rack)
10 V-ups
10 Push Press
10 Burpees over bar
Strength
Push Press (5-5-5-5-5)
5 sets for load. You should not fail any reps until 4th set. Go for PR if feeling good. Score best set.
Metcon
Metcon (No Measure)
4 Sets For Reps
:20 Archer Push-ups
Rest :10
:20 Archer Rows
Rest :10
Metcon
Metcon (Weight)
7 sets for load:
1 Clean Deadlift + 1 Power
Clean + 1 Hang Clean + 1
Front Squat
