1/20/2016

CrossFit Templum – CrossFit

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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

Deadlift (4×5 75% 1RM)