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4/6/2016

6
Apr

4/6/2016

CrossFit Templum – CrossFit

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Warm-up

warm-up4 (No Measure)

500meter row then…

3 rounds of:

20 jumping jacks

15 Air squats

10 Pushups

5 pullups

Practice Skill

10mins of Skill work

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200 meter run

10 Pull-ups

20 Barbell Strict Presses 45/35

10 Front Rack Alt. Lunges

*run counts as 2 reps if partial round completed*

Finisher

Tabata Assault Bike (Calories)

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

Tire Flips ME in (2min.) (AMRAP – Reps)

Max effort tire flips in 2mins.