12/07/2020 North

Templum North – CrossFit

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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