Templum North – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then agility….
Hip Rolls Inside/Out
Toy Soldiers
Inch worms
Lunch and Twist
3 Air Squats to Broad Jump
Cossacks Lunge
Side Skip
High Skip
Karaoke
Strength
Front Squat (5-4-3)
5@70%
4@80%
3@90%
Establishing a heavy 3
Metcon
Fittest Experience 22.2 (Time)
For Time:
21-15-9
Dual DB Power Cleans
Pull Ups
Time Cap: 8 Minutes
Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 8 minute time cap.
Pro/RX Division, Pro/RX Team Division, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54, Teens 16-17 Division
Men Will Use a 50# DBs
Women Will Use a 35# DBs
Intermediate/Scaled, Intermediate Team Division, Masters 55-59 Division, Masters 60+ Division, Teens 14-15 Division
Men Will Use a 35# DBs
Women Will Use a 20# DBs
Community Division
Men Will Use a 25# DBs & complete Jumping Pull Ups Women Will Use a 15# DBs & complete Jumpin
Option 2 Metcon
Built For This (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 Wallballs 20/14#
10 Box Jumps 24/20”
5 Burpees
