11.9.2021

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

On a 8:00 Clock

• :30 of each running // shoulder movement

:30 Mountain Climbers // Scap Push-ups

:30 High Knees // Scap Pull-ups

:30 Side Shuffle // Shoulder Taps in Plank

:30 Inchworm // Bear Crawl

Strength

Shoulder Press (2-2-2-2-2-2-2)

Metcon

Metcon (Time)

5 Rounds For Time:

50-ft. Handstand Walk

150-ft. DB Front Rack Carry

(50/35#)

200m Backward Run

Intermediate: :30 HS Walk Attempts

Beginner:

50ft Bear Crawl

20/10# DB’s

Work Your Weakness (Strength;Skill;Stamina)

Metcon (No Measure)

For Load:

5 Front Squat (50%)

5 Front Squat (55%)

3 Front Squats (60%)

1 Front Squats (70%)

…then

For Reps:

1:00 Max Unbroken

Front Squats (75%)

()