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1/27/2016

27
Jan

1/27/2016

  

CrossFit Templum – CrossFit

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Warm-up

400 meter jog then…

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Practice Skill

Double-Unders (Practice and record a max unbroken set)

Chest-To-Bar Pull-ups (Practice and record a max unbroken set)

Metcon

800m Run (Time)

Max Effort 800m Run

Death by Burpees (AMRAP – Reps)

Complete burpees EMOM adding 1 burpee each minute until you can’t complete within the minute. Start with 5 burpees the first set.

Extra Credit

Deadlift (4×5 @ 75% 1RM)