1/5/2019
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
200 meter run
Agility Drills
200 meter run
Then…
Empty bar x’s 2
5 dip shrugs
5 dip high pulls
5 cleans
Weightlifting
Metcon
Metcon (Time)
4 Person Team WOD (2males/2females)
30 Handstand Push Ups
60 Burpees
90 Kettlebell Swing (35/53#)
120 Game Style Push Up (hands release)
150 AbMatSit Up
180 Double Unders
These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls. Time stops when when the load and wall balls are complete.
Scaling- Sub DB Push Press for HSPU
2x’s singles
26/35# KB swings
Russian for limited shoulder mobility
Metcon (Weight)
4 Person team:
Cleans
Each athlete will have 7 minutes to attempt a team clean total. Highest lift scored. Cannot go lower weight than opening lift.
One men’s bar one women’s bar. 1 male and 1 female working at same time. Only score each athletes best lift for a team total.