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4/11/2016

11
Apr

4/11/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up A (No Measure)

3 rounds of:

80 yard shuttle run

15 Air squats

10 Alt. reverse lunges

5 Deep power jump squats

Weightlifting

Overhead Squat (5-5-3-3-3 (Increase as needed))

Bulgarian Split Squat (DB Offset) (12-12-12 (each leg))

Place back instep of foot on bench or box

Straight Leg Deadlifts (12-12-12)

With just a slight knee bend perform a deadlift while maintaining full lunbar and thorasic extension through the spine. Keep weigt manageable and do not lose form.

Straight Leg Deadlifts (12-12-12)

With just a slight knee bend perform a deadlift while maintaining full lunbar and thorasic extension through the spine. Keep weigt manageable and do not lose form.

Metcon

Metcon (Time)

3 rounds for time:

35 double unders

250 meter row

15 CTB Pullups

5 Power cleans 155/115