Templum North – CrossFit
Warm-up
Warm-up (No Measure)
4 Minutes Bike
Lateral banded monster walks 2x’s
Quad stretch 1 Min L/R
Hurdlers stretch 1 Min L/R
Strength
Back Squat (5-5-3-3-1-1)
Back squat
5 at 65%
5@65% wpause
3@70%
3@70%wpause
1@80%wpause
1@90%
Metcon
Metcon (Time)
For Time
For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate
2000/1600m
Intermediate: 1600/1200m Row 14/10#
Beginner: 1200/900m Row
Skill
Metcon (No Measure)
3 Sets:
30 Russian Twists
20 Alternating Single-Leg
Deadlifts (20/14#)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
12 Minute AMRAP
12min EMOM
Minute 1 | :30 Shoulder Taps in Plank
Minute 2 | :30 Handstand Hold