CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
1 00-meter jog
10 empty bar deadlifts
10 muscle cleans
10 strict press
1 00-meter run
5 front squats
5 push press
5 squat cleans
Skill Work (6 Rounds for weight)
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
Mean Girl Ladder Stacey Davis WOF WOD (AMRAP – Reps)
12min AMRAP
3 Deadlifts 95/135
3 Squat Cleans
3 Front Squats
3 Push Jerks
*increase 3 reps per movement ea. round
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 foam roll calves/side
– AT-HOME – (Time)
15-12-9-6-3 reps for time:
DB power cleans (35/50 lb)
DB push jerks
Box or object jump-overs (20/24 in)
– Use two dumbbells.
