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2/17/2016

17
Feb

2/17/2016

CrossFit Templum – CrossFit

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Warm-up

Core Warm-up (No Measure)

3 rounds of:

15 jumping jack

15 bicycle crunches

15 back extensions

15 plank jump to squat

Gymnastics

Ring Rows (4 sets of Max effort ring rows E2MOM (score best))

Weightlifting

One arm dumbell row (12-12-10-10 (each arm))

Metcon

Run Press and Burp (Time)

3 rounds for time:

400 meter run

25 Strict presses 65/45

15 Burpees

Level 1: 45/35

Level 2: RX

Extra Credit

Bottom Squat Hold (Hold for 3min 45 sec (225))

Hold in bottom of air squat