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2/24/2016

24
Feb

2/24/2016

CrossFit Templum – CrossFit

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Warm-up

500 meter row or 400 meter run then…

Foam Roll/Mobility Work (No Measure)

10 mins of foam rolling, lacrosse ball, and other mobility work

Practice Skill

10 mins of skill or technique work.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

Bottom Squat Hold (Hold for 5mins 15 sec)

Hold in bottom of air squat