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8/22/2106

21
Aug

8/22/2106

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2min couch stretch each leg

Then…3 rounds of:

200 meter run

10 double kettlebell front squats (light)

10 Pull-ups or Ring Rows

Weightlifting

Back Squat (5×5 @ 70% of last weeks 1RM)

Shoulder Press (5×5 @70% 1RM from last week)

Metcon

Metcon (Time)

3 rounds for time:

25 overhead squats 95/65

25 Pull-ups

Scaled weight as needed or do front squats. Ring rows or jumping pullups

RX+ 135/95 and CTB pullups

Gymnastic or Strength Accessory Work

Choose one based on weakness

Metcon (Time)

Accumulate 7mins of a plank hold

(Hold top of push-up position)

*20 min time cap*

Back Rack Walking Lunge (4×12 each leg)

Extra Credit

Metcon (Time)

400 meter run x 6

Rest 2:1 ratio

OR

5 rounds of

200 meter row

60 double unders

90 sec rest

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