6
Dec
12/07/2020 North
Templum North – CrossFit
Warm-up
Bike and Row Game (No Measure)
Athletes will start by completing 3 burpees and bike or row 6 calories. When they get off the bike or rower, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower.
Strength
Back Squat (4×2)
All working sets at 80% of your 1RM
Metcon
Let It Flow (AMRAP – Rounds and Reps)
12 Minute AMRAP
50 Double Unders
25 Kettlebell Swings 53/35
12 Handstand Push-ups
Extra Credit
AbMat Situps (150) (Time)
150 AbMat Situps for time