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07/21/2020

21
Jul

07/21/2020

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter jog then…

10 Minute CAP-

5 push up down dogs

5/5 Active scorpions

12 Banded pull-a parts

12 banded pass throughs

8 banded internal/external rotations

6 push-up to arm hauler (slow and controlled in and out of movement)

Strength

Bench Press (5-4-3-2-1)

21 Balance Board PU

5 Bench @70%

15 Balance Board PU

4 bench @75%

12 Balance Board PU

3 Bench @80%

9 Balance Board PU

2 Bench @85%

6 Balance Board PU

1 Bench @90%

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Women’s RX 85# PP

Women’s RX 35# KB

Women’s Box Jumps 20″

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