6/11/2019
CrossFit Templum, Templum North – CrossFit
Thought of the day
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Overview
GENERAL
*Deadlift Strength
* Metcon Looking for something we can complete in under 15 minutes (5 minute rounds)
BOX JUMPS
* Must stand to full extension at the top of each rep
BURPEE
* Standard burpees requiring chest to deck and full extension
ROW
* Reset the monitor for each round
LOGISTICS
* Just like with “Christine”, athletes will be back to the rower too quickly to stagger heats
* Half of class can do Deadlift work first and other half metcon.
* Leaving time for two heats today if needed
* Have person not working cheer and reset the rowers.
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Spidermans
Box Step-ups (Low Box)
40 Seconds
Moderate Row
Hand on Box Mountain Climbers
Box Jumps with Step Down (Low Box)
20 Seconds
Faster Row
Frog Hops
Box Jumps with Step Down (Higher Box)
Weightlifting
Deadlift (4 sets of 5 reps @90% of 5RM)
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
