20
Jan
1/20/2016
CrossFit Templum – CrossFit
Warm-up
Oly Overhead Warm-up (No Measure)
400 meter run and 50 double unders or 100 singles then…
2 rounds of 10 reps of:
Thoracic Spine Cat/Cow (alter positions)
Overhead position childs pose (on bench if needed)
Kneeling Elbow to opposite knee rotation
Childs pose single arm external raises
Mt climber stretch (each leg)
Push-up jump to squat
Cossack Lunge (each leg)
PVC OHS
Weightlifting
Overhead Squat (5-5-3-3-3)
*perform front or back squats if you don’t have the ROM for OH
Metcon
Metcon (Time)
30-20-10
Wall Balls 20/14
Deadlifts 185/125
Extra Credit
Deadlift Challenge