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FRIDAY NORMAL SCHEDULE
CrossFit Templum – CrossFit
Partner Warmup -Saturday (No Measure)
1 Round everyone all together
00:20 Left arm dead hang (rig)
00:20 Right arm dead hang (rig)
10 Scap pullups
10 Kip Swings
5 Burpees
into
2 Rounds each
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Partner 1 ⭐
10 Deadlifts (Barbell 45/35)
10 L.R.C Elbow rotations
5 Hang Muscle Clean
5 Shoulder Press
5 Overhead Squats
Partner 2⭐
10 Good Mornings (No barbell)
10 Air squats
5 Push up to pike
Remaining time wrist stretch
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When athletes are done with the first part of the warmup athletes may bring weights and build up to workout weight
RX+ 135/95
RX 115/185
SATURDAY GONE BAD (AMRAP – Reps)
Teams of 2
Every round is 6 minutes (1:00 x 6)
With 1 minute rest in between
4 Rounds
————–
1 minute Deadlifts
1 minute Hang clean
1 minute Shoulder to Overhead
1 minute Overhead Squats
1 minute Bar Over Burpees
1 minute Rest
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RX+ 135/95
RX 115/85
Have a white board on hand to write your score .
Partners can alternate whenever and however you like
