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3/31/2016

31
Mar

3/31/2016

CrossFit Templum – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Weighted Pull-ups (5-5-5-5-5 (rest 2min after ea. set))

If you can’t do strict pull-ups stand on a band and decrease assistance as much as you can

Bent Over Row (15-12-10-8-6)

Start at 50% of 1RM rest 60 secs after ea. set

Metcon

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

Tabata Assault Bike (Calories)

8 sets of 20 on 10 off. Count total cals for both work and rest