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2/23/2016

23
Feb

2/23/2016

CrossFit Templum – CrossFit

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Warm-up

Skills Warm-up (No Measure)

400 meter run

50 single unders

200 meter run

50 double unders/or practice

20 shoulder tap pushups

20 pullups or ring rows

Weightlifting

Push Press (10 reps EMOM for 6mins @ 55%)

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Level 1: Jumping Pullups; 65/45

Level 2: Pullups

Level 3: RX

Extra Credit

Squat Therapy Challenge

Bottom Squat Hold (Hold for 5 mins)

Hold in bottom of air squat