5
Jan
1/5/2016
CrossFit Templum – CrossFit
Warm-up
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
Weightlifting
Front Squat (10min to find a heavy single)
Practice Skill
Pull-ups (5 sets of max reps )
Metcon
Metcon (Time)
3 Rounds For Time:
25 Suitcase Crunches*
35 Air Squats
45 Double unders
Level 1: 135 singles
*Arms and legs full extension at bottom with hands and heels making contact with the floor
*Both elbows touching knees at top of crunch
Extra Credit
Deadlift Challenge 20 reps@ 75% 1RM