Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
15 good mornings (unweighted)
5 inchworm + (1-2-3-4-5) push-ups
10 backstep lunges
5 jump squats, for max height
1 set:
15 RDLs (empty barbell)
3 wall walks
10 walking lunge steps, for distance
5 up-downs + max vertical jump
1 set:
15 good mornings (empty barbell)
:20 handstand shoulder taps
6 alternating samson lunge
5 burpee + max vertical jump
Front Rack Lunge (7mins Build to a heavy 4-rep)
*2 reps per leg*
*from the floor*
Metcon
Handstand walk practice 3-4min
Metcon (Time)
6 rounds for time:
5 hang power cleans (105/155 lb)
10 weighted lunges
Intermediate: 75/115# & Wall walks
Beginner: 35/45# & Bear Crawls
Then …
On a 4:00 clock for reps:
Handstand walk
Metcon (AMRAP – Reps)
4min HS Walk for reps
*every 5ft = 1 rep*
RX+ HS Walk
RX Wall Walks
Scaled Bear Crawls
