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3/9/2016

9
Mar

3/9/2016

CrossFit Templum – CrossFit

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Warm-up

Core Warm-up (No Measure)

500 meter row

3 rounds:

Hollow rock holds 15sec on/15sec off

Superman holds 15sec on/15sec off

Lying Hip Ext Drill 10 reps

Kneeling Hip Ext Drill 5 reps

Gymnastics

Pull-ups (4 sets of Max effort Pull-ups E2MOM (score best))

Perform these with a kip or strict but shoot for max effort each set.

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

5 Wall Balls 20/14

7 Thrusters 95/65

9 Box Jumps 24/20″

Level 1: 14/10; 65/55; 20/16″

Level 2: RX

Level 3: RX+ 11ft/10ft Wall Ball; 115/85 thruster