5
Feb
2/5/2016
CrossFit Templum – CrossFit
Warm-up
Hip and Ankle Mobility (No Measure)
3 rounds:
15 sec holds
Samson Stretch (each side)
Down dog
Hurdler Stretch (each side)
Bottom out Air Squat
10 Air Squats
Weightlifting
Back Squat (10mins to find a 20 rep max)
Warm up well then go all out for 20 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
21min EMOM
1st min 250 meter row
2nd min 20 Double unders
3rd min 10 Burpees
Level 1: 200 meter row; 8 Doubles; 8 burp
Level 2: RX
Level 3: RX+
1st Min 250 row and 10 pushups
2nd min 35 double unders
3rd min 15 burpees
2016 Lurong Series Challenge
Lurong Snatch and Go (Time)
Complete 4 rounds for time:
10 Knees to 90
10 Snatches 95/65
Level 1:
10 AbMat Situps
10 G2O 65/45
Level 2: RX
Level 3: RX+
10 T2B
10 Snatches 135/95