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1/31/2018 Week 4 Open Prep

30
Jan

1/31/2018 Week 4 Open Prep

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 OH Walking lunge PVC

:30 Handstand Hold/or inverted plank hold

10 Push Press increasing weight each round

Weightlifting

Push Press (AMRAP in 7mins @ 75% 1RM)

*full extension and show control each rep*

Metcon

Metcon (AMRAP – Reps)

17min AMRAP

40 Burpees over bar

30 Alt. Reverse Lunges Back Rack 95/65

30 Burpees over bar

30 Alt. Reverse Lunges Back Rack 95/65

20 Burpees over bar

30 Alt. Reverse Lunges Back Rack 95/65

10 Burpees over bar

30 Alt . Reverse Lunges Back Rack 95/65

Extra Credit

1K Row x3 (Time)

1k Row

Rest 3 Minutes

1k Row

Rest 3 Minutes

1k Row

Score is fastest and slowest time added together

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