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7/5/2016

4
Jul

7/5/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 steady rounds of:

20 Goblet Squat 53/35

15 AbMat Situps

10 Pull-ups or Ring Rows

Then…2mins in bottom squat

Weightlifting

Back Squat (4×5 @ 72.5% 1RM (all sets))

Keep it clean, slow and controlled, no belt sleeves or olys

Metcon

Metcon (Time)

For Time:

400 meter run

50 Air squats

40 OHS 95/65

30 Burpees to 1 ft target (WOW! I am in Colorado and I can still hear you whinning! 😉

RX+ Sub Alt. pistols for Air Squats

Scale as needed: Front squat for OHS

Extra Credit

Metcon (Time)

3 rounds for time:

10 yard Handstand walk

180 Handstand pirouette

10 yard Handstand walk

8 Muscle-ups (rings)

Rest 90 sec after each round

Scaling: Practice HS holds and kick ups; scale the MU to CTB or Pull-ups

Example: 30 sec handstand hold

10 hand lift offs in HS

8 pullups

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