11/04/2021

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Set 1

:30 Alternating Spiderman Stretch

:30 Plank to Down Dog

Set 2

:30 Single Unders

:30 Inch worms

:30 Hand Release Push-ups

Set 3

:30 Double Unders or Singles

30 Shoulder Taps in Plank

Set 4

:30 Double Unders or Singles

100’ Bear Crawl

Sets 1 & 2

3 Push Jerks + 3 Split Jerks

Sets 3 & 4

2 Push Jerks + 2 Split Jerks

Sets 5 & 6

2 Push Jerks + 1 Split Jerk

Strength

Metcon (Weight)

6 sets for load:

2 Push Jerks + 1 Split Jerk

*Score best lift*

Cardio Option

EMOM 14:

Minute 1 | 15/12 Calories

Minute 2 | 2 Push Jerks + 1 Split Jerk

– Use a row, bike, or ski erg for calories

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#