1/5/2019

CrossFit Templum – CrossFit

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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.