10/25/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200 meter row

10 DB Push Press

5 Toes to bar

Weightlifting

Push Press (4×4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100 meter XPO sled

20 HR push-ups

15 Toes to Bar

RX+ 15 HS Push-ups

*Score XPO as 2 reps*

Gymnastic or Strength Accessory Work

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