CrossFit Templum – CrossFit
Warm-Up
2 sets:
1:00 row OR bike
:30 hollow rocks
1 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
– Hold the top of every press for :01.
Strength
Shoulder Press (10mins to build to a heavy 2 rep)
Metcon
*Pick one* HBD Shivani
Dr. Princess (Shivani Patel WOF) (Time)
For Time:
400m Run
15 Burpees
15 Deadlifts (50% 1RM)
15 Box Jump Overs 20/24″
200m Backwards Run
15 Burpees
15 Deadlifts
15 Box Jump Overs 20/24”
200m Backwards Run
15 Burpees
15 Deadlifts
15 Box Jump Overs 20/24”
400m Run
Cashout: 100 Double Unders
Metcon (Calories)
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
Intermediate; 20/35
Beginner: 15/25
Cool Down
1 set:
:30-:45 figure 4 stretch/side
:30-:45 psoas smash/side