1/5/2016

CrossFit Templum – CrossFit

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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

Deadlift (4×5 @75% 1RM)