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12/12/2019

11
Dec

12/12/2019

Templum North – CrossFit

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Warm-up (No Measure)

1:00 Bike at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Bike at HARD pace

Deadlift (3-3-3-3-3)

Logging only your heaviest 3 TNG. Ending at about 85-90% of your 1 Rep max.

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.

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