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7/12/2016

11
Jul

7/12/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 empty bar good mornings

15 Push-ups

20 AbMat Situps

Then..Open up the hips with stretching and band work

Weightlifting

Back Squat (5×4 @ 82.5%)

Metcon

Metcon (Time)

For Time:

1 mile run

20 Body weight bench presses

800 meter run

15 Body weight bench presses

400 meter run

10 Body weight bench presses

*scale options*

*scale weight as needed (60%1RM) or row instead of run 2K, 1K, 500 meters*

Extra Credit

Metcon (Time)

3 rounds for time:

9 Squat Clean Thrusters 135/95

9 CTB Pull-ups

Rest: 90 Sec

RX+ Muscle ups; 155/105

Scale: Pull-up or Ring Rows; 95/65

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