Announcements
CrossFit Templum – CrossFit
Warm Up
400m jog (easy)
5 inch worms
10 scap retractions
10 air squats
200m jog (mod)
5 push-up down dogs
10 kip swings
10 wall facing med ball squats
100m run (fast)
5 strict pull-ups/ring rows
10 med ball thrusters
Specific Warm Up
3 sets:
3 Kipping Pull-ups
5 Wall Balls
7 AbMat Situps
Metcon
Hero Wod – CPD1070 (Time)
Time Cap 25:00
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RX+ Vest (20/14)
RX (20/14)
Scaled (14/10)
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▫ Buy-in 1070m run
Into 4 rounds of:
▫ 10 pull-ups
▫ 18 wall balls (20/14)
▫ 22 sit-ups
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Score = Time
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Row = 1250m
Jumping pullups /Ring rows /DB Rows
In Honor of Officer Steve Nothem
Cool Down
Foam Roll and Drink Dr. Pepper
