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7/5/2017

4
Jul

7/5/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

:30 HS Hold

Row 250m

12 Muscle Clean and Strict Press (empty bar)

Conditioning

Metcon (Time)

2 rounds:

25/15 Cals on Bike or 30/25 Cal Row or 200 meter run

25 Toes to Bar

25 Clean and Jerks 115/85

Weightlifting

Power Clean & Jerk (5×5 @ 75% (Drop and Reset Reps))

Dont rest more than 2mins between sets

Gymnastic or Strength Accessory Work

Metcon (AMRAP – Rounds)

10 Rounds:

:10 on :50 off

L-Sit Hold Hanging from Pull Up Bar

Scale L-sit off: Parallel PVC or L-sit on floor

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