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10/26/2017

25
Oct

10/26/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Jump Squats

10 Empty Bar Thrusters

10 yd Duck Walk

Weightlifting

Back Squat (8×3 @ 60% (speed work) )

1 min rest

Overhead Squat (3-3-3 Start at 60% and build)

Full 2 sec pause in bottom of squat.

Metcon

Metcon (Time)

8 rounds For Time:

50M Sandbag Carry

25 Double unders

1 Deadlift @ 85% 1RM
Warm up on deadlifts before you jump to your 85%

Gymnastic or Strength Accessory Work

Zombie Time Trial (Time)

For Time:

400 meter run

10 Burpees

15 Box jumps 20/24″

20 AbMat Situps

Pulling Practice (No Measure)

Muscle-up/CTB/Pull-up/Ring Row Practice:

Complete 4 rounds: 60 On 60 Off

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