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11/28/2017

27
Nov

11/28/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter row

10 empty bar front squats (increase weight each set)

:20sec bottom squat hold (front rack)

:20 sec wrist stretch (wall or floor)

Weightlifting

Front Squat (build to heavy single around 90%)

Front Squat (3-3-3-3-3 (heavier than last time))

Metcon

Metcon (Time)

For Time:

400 meter run

Then…3 rounds of:

15 Deadlifts 185/115#

10 Bar over burpees

Then finish with a 200m Farmers Carry 53/35#

RX+ 225/165#

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

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