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3/28/2017

27
Mar

3/28/2017

CrossFit Templum – CrossFit

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DIDN’T DIE!!!

Warm-up

Warm-up (No Measure)

3 rounds of:

200 meter run

15 empty bar SDHP

10 Good mornings

Weightlifting

Pendlay Row (3×10 start at @ 55% 1RM)

Remember these are done with no kipping. Plates dead on the ground each rep.

Hang Snatch Grip High Row (10-10-10)

From the hang position

Pull bar leading with elbow up the body to shoulder height.

Metcon

Metcon (Time)

50-40-30-20-10

AbMat Situps

200 meter run before each set.

*25 Burpee Cash Out*

Extra Credit

Rig Mobility (No Measure)

*bottom rig squat

*bicep rig mobility

*ankle rig mobility

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