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6/25/2015

25
Jun

6/25/2015

CrossFit Templum – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Reps)

20min EMOM

Even 8 Burpees

Odd 5-10 Pullups

Level 1: 5 & 5

Level 2: RX 8 & 8

Level 3: RX+ 10 & 10

*Go for max reps on last set*

*score total reps*

Extra Credit

3×10 Power Kips (Kip no arm bend)

3×10 Ring Dips (bands if needed)

3×10 Russian Curls (partner leg curls)

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