Templum North – CrossFit
Warm-up
Warm-up (No Measure)
12.13.2021
Warm-up
On a 6:00 Clock
*Partner 1 performs a 200m row
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
Specific Warm-up
6-200m rows build ups alt with partner. Work on technique.
Metcon
Metcon (No Measure)
Metcon (No Measure)
Accumulate:
30 GHD Sit-ups
30 Back Extension
30 Hip Extensions
Alternate
30 abmsitups
30 superman
30 hip extensions
Metcon
Metcon (Time)
Metcon
2000m row/
5000m bike
Finisher
Metcon (AMRAP – Reps)
3 Rounds
Max Kettlebell Swings 53/35
1 Minute Rest between sets
