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03/13/3020

13
Mar

03/13/3020

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute bike or row then…

-Monster walk down & back Men Green/ Ladies purple

-10 Barbell Goodmornings

-5 Kang Squats

:30 pigeon pose L/R

Strength

Paused Back Squat (5X5)

Pause 3 seconds at the bottom of the squat
5X5 paused Backsquat @75% of 1RM.

Metcon

Metcon (AMRAP – Reps)

24 Minute AMRAP- 2 Rounds

Round 1…

1.Plate press sit-ups M-45/F-25# RX

Rest 1 Minute

2. Sandbag Cleans M-150/F-100# RX

Rest 1 Minute

3. Cals rower

Rest 1 Minute

4. Max hang from bar

Rest 1 Minute

Round 2…

1. Abmat Sit-ups

Rest 1 minute

2. Wallballs 20/14 RX

Rest 1 Minute

3. Cal Row

Rest 1 Minute

4. Max hang

Rest 1 Minute

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