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5/3/2016

2
May

5/3/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Handstand (nose to toes) holds or some modification of then….

3 slow rounds of:

30 double unders

15 OH Walking Lunges with empty bar

Weightlifting

Deadlift (3-3-3-3-3 )

Treat first 4 sets as a warm-up at 60-65% then last set at 82.5%

Metcon

Metcon (Time)

For Time:

20-18-16-14-12-10

Front Rack Lunge Steps 95/65lbs

Push Press 95/65lbs

Level 1: 65/45lbs

Level 2: RX

Level 3: RX+ 115/75; Kipping HSPU

Extra Credit

Metcon (AMRAP – Reps)

AMRAP in 6 Minutes:

Max sets of 4 UB Toes to Bar

Foundation: 10 K290

Level 1: 2 T2B

Level 2: RX

Level 3: RX+ 6 T2B

*don’t count total reps, count total sets completed*

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