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07/15

15
Jul

07/15

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

10 Min Cap:

10 Reps- Deep Goblet Squat

10 Reps -Hip Airplane L/R

10 Reps- Bridge. …

10 Reps- Bird Dog.

A deep goblet squat for hip mobility.

Hip airplane for hip coordination and rotation stability.

Bridges for priming glute strength/activation.

Bird dog for core stability.

Metcon

Death by Pull-ups and Deadlifts (AMRAP – Rounds and Reps)

Complete 1 pull-up and 1 deadlift every minute on the minute until failure. Increase 1 rep of each exercise every minute. EX. second minute 2 pullups and 2 deadlifts…3rd minute 3 and 3…4 and 4…and so on….

Level 1:

Green Band

Deadlifts 155/110

Level 2: RX

Pull-ups

Deadlifts 185/135

Level 3: RX+

CTB

Deadlifts 225/165

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

Russian KB Swings (53 / 35)

Box Jumps (24″ / 20″)

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

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