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2/2/2018 Week 4 Open Prep

1
Feb

2/2/2018 Week 4 Open Prep

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:30 Sec Dead bar hang

T,Y,W,L Drills band or plates

Weightlifting

Weighted Pull-ups (Find a heavy triple)

Use dumbell/kettlebell/vest to add weight and perform a strict pull-up

Metcon

Metcon (AMRAP – Reps)

Rotating Tabata (8 rounds 20 on 10 off)

Air Squats

Kettlebell Swings 53/35

Box Jumps 24/20″
rotate exercise every 20 secs.

partner up

doesn’t matter which exercise you start with

Keep a running total of your reps after 8 full rounds of each exercise

Extra Credit

Max meters rowed in 4mins (Distance)

Row for max meters in 4mins

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