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10/27/2018

26
Oct

10/27/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Then…Prep WOD movements

Metcon

In this team of 3 workout, athletes will complete full rounds before switching. The next athlete will go following the completion of the 10/7 calorie row. These rounds are meant to be fast and furious, especially on the row to finish. The highest skilled movement, the rope climb, should be something that athletes could complete in under 30 seconds. We can reduce the reps to one or complete one of the suggestions in movement substitution if necessary. Also looking to choose a weight on the box jump overs that is slightly higher than athletes typically use. If using a lower height, bring the reps up to 8. Score is total team rounds and reps.

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

25min AMRAP:

2 Rope Climbs

6 Box Jump Overs (30/24)

10/7 Calorie Row

Complete Full Rounds Before Switching
Movement Substitutions:

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (1:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

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