CrossFit Templum – CrossFit
Warm-up
1 round:
100m jog
10 bootstrappers
10 hollow rocks
10 up downs
1 round:
100m jog
10 air squats
10 hollow rocks
10 burpees
1 round:
100m jog
10 jump squats
10 empty bar good mornings
10 burpees over barbell
Specific Warm-up
Bench Press build-up:
3 sets of 5-8 reps
Strength
Bench Press (8-8-8-8)
Build to a heavy set of 8
Metcon
The OG Cathy Landry WOF WOD (AMRAP – Rounds and Reps)
12min AMRAP:
9 Air Squats
4 Deadlifts 125/185#
7 AbMat Sit Ups
3 Bar over Burpees
Intermediate: 95/135
Beginner: 65/95
