4/5/2018

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

Circle Time: (Just make a circle people)

3 rounds:

25 Jacks

20 Jump Squats

15 Air Squats

10 Pushups

Then…

Foam Roll T-Spine with arms in overhead position and folded over chest.

Then Work front rack mobility and technique.

Weightlifting

Shoulder Press (5-5-5)

First working set at 65% 1RM work up in weight each set all the way through your push jerks

Push Press (5-5-5)

Push Jerk (5-5-5)

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here