CrossFit – Mon, Mar 18

CrossFit Templum – CrossFit

Warm-up

1 set:

:30 hops to a plate

:30 mountain climbers

:30 up-downs to a plate

:30 step-back lunges

:30 plate ground-to-overheads

– Rest :15 between movements.

Specific Warm-up

1 set:

5 inchworms + 1 push-up/each

10 good mornings

1 set:

3 partial range of motion wall walks

10 staggered stance good mornings/leg

1 set:

:30 wall-facing handstand hold

10 Kang squats

1 set:

3 wall walks

2 sets:

8 deadlifts

– Build to your workout weight.

Metcon

Metcon (Time)

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (85/115 lb)

– Complete 2 wall walks between each set.
Intermediate:65/95#

Beginner: 55/75 10-1 rep scheme with plank hold shoulder taps