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3/20/2018

19
Mar

3/20/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run…

Then foam roll low back and legs for 5mins.

3 rounds:

10 Pushups

5 Burpees

Stretch chest, shoulders and triceps (coaches choice) 5mins

Weightlifting

Bench Press (3×15 @ 55% 1RM)

DB Chest Fly (15-15-15)

Perform a chest fly on a flat bench with dumbells

Weighted Dip (15-15-15 (off box, bench, or rings))

3 circuits of each exercise

Bench, Fly and Dip

Rest 2-3mins between circuits

Metcon

Metcon (Time)

3 rounds for time:

400 meter run

30 walking lunge steps

40 AbMat Situps

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