Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Coach’s Choice
Shed Conditioning
Sprint Rowing (5 Rounds for time)
1.) 250 Meter Row
Rest 1 Minute
2.) 250 Meter Row
Rest 1 Minute
3.) 250 Meter Row
Rest 1 Minute
4.) 250 Meter Row
Rest 1 Minute
5.) 250 Meter Row
We will be sprinting for a total of 5 sets. Athletes will track each 250 meter sprint and log each into the system. Computer will generate a total time.
Work on quick strong efficient sprints. Also focus on breathing and recovering.
Metcon
I Dream of Abs (3 Rounds for reps)
Sit-ups for Reps
2 Minutes Max sit-ups
Rest 1 Minute
2 Minutes Russian Twist for reps
Rest 1 Minute
2 Minutes Max Sit-ups
Metcon
Balls to the Wall (4 Rounds for reps)
1.) 1 Minute Max Wallballs 20/14
1 Minute Rest
2.) 1 Minute Max wallballs
1 Minute Rest
3.) 1 Minute Max Wallballs
1 Minute Rest
4.) 1 Minute Max Wallballs
RX+ 25/16
Athletes record each and enter computer for each round.
