Call Us: (972) 591-3488

8/30/2019

29
Aug

8/30/2019

Templum North – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips (keep the swing tight)

10 Med Ball Ground 2 OH

5 V-ups or Tuck-ups

Then…

2:00 Additional Squat Prep…

10 Bootstrapper Squats (slow and controlled)

:30 Bottom of Squat Hold (open ankles, hips, quads)

10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Back Rack Lunge (5×6)

5×6

performed @60 % Of your BS max
Stay same weight each set

Metcon (Time)

WZA ONLINE QUALIFIER

Week 2

FOR TIME*

150 Wall Balls (20/14)|(14/10)**

75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.

**10’/9′ for M/F

Metcon (AMRAP – Rounds and Reps)

Alternate WOD

4 Miuntes

10 Hang cleans 75/55

20/15 Cal bike

Rest 3 minutes

4 Minutes

8 Hang cleans 95/75

15/10 cal bike

Rest 3 Minutes

6 Hang cleans 135/95

10/7 Cal bike
This WOD is a second option in place of WOD one. To be done on the same clock.

Rx+

95/65

135/95

165/105

Leave a Reply