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12/16/2015

16
Dec

12/16/2015

  

CrossFit Templum – CrossFit

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Front Squat Mobility2 (No Measure)

3x 30sec bottom squat hold

2x 20 banded squats off rig

3x 30sec front rack weighted bar hold

2x 10sec hold (PVC Curl and twist)

Foam Roll T-Spine roll out

Front Squat (5 reps @ 80% E2MOM for 10mins)

Pistols (3 sets of max reps (Rest 90 after each set))

*Work one leg at a time*

*Go for max unbroken reps per side*

Wall Ball and Kettlebell Ladder (AMRAP – Reps)

7min AMRAP

3 Wall Balls 20/14

3 Kettlebell Swings 53/35

6 Wall Balls

6 Kettlebell Swings

9 Wall Balls

9 Kettlebell Swings

12 Wall Balls

12 Kettlebell Swings

15 ”

15 ”

etc…increasing by 3 reps each exercise.

Level 1: 14/10; 35/26

Level 2: RX

Level 3: RX+ 70/53