11/2/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

15 Light Pause Front Squats

15 Burpees

200 meter run

Weightlifting

Back Squat (8×3 @ 62.5 % Speed work)

No more than :60 sec rest between sets

Overhead Squat (2-2-2-2 @ Start at 80% with 2sec pause in bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Deadlifts 225/165

10 Bar over Burpees

15 Toes to Bar

RX+275/185

Gymnastic or Strength Accessory Work

Handstand Push-Up Practice (No Measure)

10min EMOM

1-5 reps of a variations of HSPU

*Strict

*kipping

*box inverted

*pushup inverted

*banded

*wall climbs

*shoulder taps