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7/3/2017

2
Jul

7/3/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Agility and Dynamic Drills

Metcon

Metcon (Time)

For Time:

1 mile run

18-15-12

Front Squat 185/125

Chest to Bar Pull-ups

Scale: 55% 1RM Front squat; Pullups

Weightlifting

Box Squat (parallel) (6×2 @ 80%)

Wider than normal stance

Squat to box and sit back into the squat

parallel depth

Gymnastic or Strength Accessory Work

Metcon (AMRAP – Reps)

10min EMOM

2 Bar Muscle ups or Ring Muscle ups (work weakness)

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