CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 hand-elevated push-ups on a box
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right
5 single-arm kettlebell push presses, left
10 kettlebell swings
Strength
Push Press (EMOM 9:
1 push press
– Build in load.
– Take the bar from the floor.)
Metcon
2 sets:
5 push presses
5 kettlebell swings
5 box jumps
– Rest :30 between sets.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Intermediate: 65/95, 26/44#
Beginner: 35/45, 20/26#
16/20″
