10/12/2021

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

4 Minutes Bike

Lateral banded monster walks 2x’s

Quad stretch 1 Min L/R

Hurdlers stretch 1 Min L/R

Strength

Back Squat (5-5-3-3-1-1)

Back squat

5 at 65%

5@65% wpause

3@70%

3@70%wpause

1@80%wpause

1@90%

Metcon

Metcon (Time)

For Time

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate

2000/1600m

Intermediate: 1600/1200m Row 14/10#

Beginner: 1200/900m Row

Skill

Metcon (No Measure)

3 Sets:

30 Russian Twists

20 Alternating Single-Leg

Deadlifts (20/14#)

Work Your Weakness (Strength;Skill;Stamina)

Metcon (AMRAP – Reps)

12 Minute AMRAP

12min EMOM

Minute 1 | :30 Shoulder Taps in Plank

Minute 2 | :30 Handstand Hold