CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND CHIPPER STYLE
10/8 Cal Bike
10 Groiners
10 Sit-Ups
10 Cossack Squats
10/8 Cal Bike
8 KB Deadlift
8 Air Squats
8 Russian KB Swings
Strength
Back Squat (Heavy 1-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 25 Sit-Ups
MIN 3 – Max Russian KB Swing (70/53)|(53/35)
(Score is Lowest Reps of Swings)
KG KB: (32/24)|(24/16)
