03/09/2021

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200 Meters

2x’s

5 Push-up Down Dogs

8 Active Scorpion Stretches

10 PVC Pass Throughs

5 DB Presses (light weight)

Strength

Handstand Push-ups (AMRAP)

8 Minute AMRAP

Handstand Push-ups

If you cannot RX work on HPU Progressions or seated DB Strict Press

Warm-up (No Measure)

Athletes can choose either “Walking Dead” WOD w/snatch or Cindy

Metcon

The Walking Dead (Time)

For Time

100 Double-Unders

10 Squat Snatches (115/85 lb)

80 Double-Unders

8 Squat Snatches (135/95 lb)

60 Double-Unders

6 Squat Snatches (155/105 lb)

40 Double-Unders

4 Squat Snatches (175/110 lb)

20 Double-Unders

2 Squat Snatches (195/115 lb)

In the remaining time, establish

1 rep max Snatch

Time Cap: 13 minutes

Squat Snatch (1×1)

To be completed within the remainder of the 13 Minute WOD when completed

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats