CrossFit Templum – CrossFit
General Warm-up (No Measure)
3 sets:
100m run
10 unweighted single-leg deadlifts
10 bootstrappers
10 box step ups
5 up downs
Strength
Deadlift (- RX –
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
Metcon
Dr. Princess (Shivani Patel WOF WOD) (Time)
For Time:
400m Run
15 Burpees
15 Deadlifts (50% 1RM)
15 Box Jump Overs 20/24″
200m Backwards Run
15 Burpees
15 Deadlifts
15 Box Jump Overs 20/24”
200m Backwards Run
15 Burpees
15 Deadlifts
15 Box Jump Overs 20/24”
400m Run
Cashout: 100 Double Unders
Stretching (Checkmark)
Accumulate:
1:00 foam roll IT bands
1:00 foam roll upper back
1:00 foam roll calves
