1/18/2019

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Weightlifting

Front Squat (5-5-5-5 *increasing weight*)

Movement Prep and Coaching

Warm-up (No Measure)

Rowing: Long Pull

30 Sec Row

Front squats: High Elbows

*Find workout weight shouldn’t take more than 2 sets per round*

Box Jump Overs: Stay low

Prep and Demo movement

Metcon

Metcon (Time)

“Sea Legs”

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)