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5/3/2019

2
May

5/3/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

Adversity causes some to break. For others, it breaks records.”

Overview

GENERAL

* Looking for distances and modifications that allow us to get 3+ rounds today

RUN

* If unable to run, complete one of the following:

* Change row to 35/25 Calories

* 14/10 Calorie Assault Bike

STRICT CINDY

* 1 Round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats

* Choose a number or modification that allows you to get the push-ups and pull-ups done in 2-3 quick sets per round

LOGISTICS

* Stagger by 2 minutes if short on rowers

Warm-up

Warm-up (No Measure)

Partner Rowling:

3 Rounds Each:

Land Exactly on 150 Meters

*Penalties:*

**Round 1:** Air Squats

**Round 2:** Burpees

**Round 3:** Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.

Metcon

Review and prep movements as needed…focus on the strict pullups. Modify to an option that works strength the most for you. NO KIPPING

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

Extra Credit

Lucky 7 (Time)

5 Rounds:

7 DB Clusters (70’s/50’s)

7 Bar Muscle-Ups

Warm-up (No Measure)

10min Handstand Walk Practice

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