Templum North – CrossFit
Warm-up
Metcon (No Measure)
400 Meter Run
2x’s Through 10 min cap….
5/5 Single leg KB Deadlift (focus control)
5 Jump air squats
5/5 plank reach to opposite toe
Lateral Banded walks Down and back
Quick 30 second burst on bike
Strength
Back Squat (8-5-3-1)
8-5-3-1 Back squat
8@70
5@75
3@85
1@90
Pause at least the first rep of 5,3,1 if possible
Metcon
Metcon (Time)
For time
800m single arm KB Suitcase carry 50/35 RX
Metcon (Time)
For Time
800m single arm KB Suitcase carry 50/35 RX
Metcon
Metcon (Calories)
10 Min EMOM
Min 1: Work on muscle ups (bar or ring) chest to bar, pullups, or progressions
Min 2: Cal Bike or Row
Score is from cals on bike or row only. Any pull-up or muscle up variation is considered practice.
