2/5/2016

  

CrossFit Templum – CrossFit

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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