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12/28/2017

27
Dec

12/28/2017

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 Back Extensions

12 AbMat Situps

10 Pushups

Weightlifting

Bench Press (4×8 @ 75% 1RM (same weight all 4 sets))

One arm dumbell row (4×8 use heaviest weight you used last wk all sets)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hand Release Push-up (no worming)

Kettlebell Swing 53/35#

RX+ HSPU; 70/53# KBS

Extra Credit

GHD Situps (Max reps in 60 secs x4 (score best set))

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