10/16/2017 “Ladies Benchmark Week”

CrossFit Templum – CrossFit

Stacey Davis scaling the wall at the Jail break run (Beth cheering her on)

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Front Squat (Find 1RM)

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Practice Skill

Double Under Practice: (No Measure)

Complete 4 Rounds of:

60 sec ON and 60 sec OFF at your skill level

*RX Double unders AMRAP

*Alt. Double unders with single unders

*Alt. 3 single unders with 2 double unders

*Alt. 5 single unders with 1 double under

*Alt. 3 single unders with 1 floating single under

*Single unders AMRAP

Dead Jump Rope Sprint Lurong (Time)

*10min Time Cap*

10 Deadlifts 185/145

10 Double under or 20 Singles

8 Deadlifts

20 Double unders or 40 Singles

6 Deadlifts

30 Double unders or 60 Singles

4 Deadlifts

40 Double unders or 80 Singles

2 Deadlifts

50 Double unders or 100 Singles