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6/6/2018

5
Jun

6/6/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

100 meter run

10yd Lunge with rotation

100 meter run

20yd Burpee broad jump

100 meter run

20yd bear crawl

Then Squat Hold with Wall Ball 1min

and 1min Child Pose on ball

Warm-up (No Measure)

With DB’s:

2 rounds:

5 Straight leg deads

5 Hang Cleans

5 Strict press

5 Front squats

Weightlifting

Push Press (Build to heavy set of 5)

Metcon

Need for Speed (Time)

3 rounds for time:

400 meter run

25 Wall Balls 20/14

20 One Arm DB Hang Clean and Jerks 50/35#
*Switch arms every 5 reps on the hang cleans*

*1 DB per athlete*

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