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7/11/2017

10
Jul

7/11/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

12 DB Push press

10 DB Front squats

100 meter run

Conditioning

Metcon (Time)

Run 800m

then

21-15-9

Thrusters 95/65lbs

Bar over burpees

then

Run 800m

Weightlifting

Box Squat (parallel) (10×2 65% (speed work) :30-60 sec rest)

Wider than normal stance

Squat to box and sit back into the squat

parallel depth

Gymnastic or Strength Accessory Work

Metcon (Time)

10 Rounds:

Row 250m

Rest :60

Practice Skill

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