02/09/2021

Templum North – CrossFit

View Public Whiteboard

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