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3/24/2016

24
Mar

3/24/2016

CrossFit Templum – CrossFit

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Warm-up

60 yard shuttle run

20 yard bear crawl

250 meter row (max effort)

Shoulder Mobility Drills (No Measure)

PVC pipe, Bands, Smashing, Stretching

Weightlifting

If you don’t have the mobility for weight on the OHS then perform 5×10 reps of wall facing PVC OHS

Overhead Squat (5×5 @ 70% 1RM)

Front Squat (3×5 @ 75% 1RM)

Metcon

Double Trouble (AMRAP – Rounds and Reps)

With a partner complete AMRAP in 7mins of: (one person works at a time)

20 unbroken double unders or 60 unbroken single unders

25 air squats

*Only count complete rounds*

Rest 1min

7min AMRAP Time Cap

100 Box Jumps/Step ups 24/20

100 T2B