8
Feb
02/09/2021
Templum North – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds (10 Min Cap)
1 Minute Bike/Row
5 push-up down dogs
5 BB Goodmornings
5 front squats (empty bar)
5 strict press (empty bar)
Metcon
Cardio is Hard Yo! (Time)
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
11 Cal Bike for ladies
Extra Credit
Kettlebell Flow Complex (Time)
5 Sets Of Reps 53/35
1 Rep is….
2 Russian Swings
2 Single Arm Russian swings (R)
2 Single Arm Russian Swings (L)
5 KB Goblet Squats
The idea is for each complex set of 5 to go unbroken.
RX+ is 70/53