06/01/2020

Templum North – CrossFit

Warm-up

Warm-up (No Measure)

3:00 minute bike/row or 200 meter run

Then…

AMRAP X 4 minutes

8 alt. El ow punches w/barbell

8 front rack reverse lunges

8 scap push-ups (:01 pause at top & bottom)

8 ju.ping air squats w/slow descent

Strength

Back Squat (Build to a heavy 3 RM)

Then…

– 10% 1×4 reps

-10% 1×5 reps

– 10% 1×6 (:02 pause at bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Double AMRAP”

AMRAP X6 Minutes

12/10 cal bike/row

8 Front Rack Lunges (95/65)(65/45)

8 Hand Release Pushups

-Rest 2:00-