1/4/2016

CrossFit Templum – CrossFit

View Public Whiteboard

Kettlebell Warm-up (No Measure)

3 rounds of:

60yd shuttle run

10 Kettlebell Goblet Squats

10 Kettlebell Swings

5 Kettlebell Strict Presses (each arm)

*weight of your choice keep it light*

Alternating DB Arnold Presses (12-12-12-12+)

One arm dumbell row (12-12-12-12+)

Metcon (AMRAP – Reps)

3 rounds of 1 min work 1 min rest:

Push Presses 95/65

Kettlebell Swings 53/35

Shuttle run

Extra Credit

Deadlift Challenge

Deadlift (4×5 @ 75% 1RM)