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8/29/2016

28
Aug

8/29/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

200 meter run

15 Double Kettlebell Thrusters

20 Pushups

Weightlifting

Back Squat (5×5 @ 72.5% 1 RM)

Shoulder Press (1×4 @ 70%, 4×4 @75% 1RM)

Metcon

Metcon (Time)

15-12-9-6-3

HSPU

AbMat Situps

Front Squats 135/95

RX+ Strict HSPU, GHD’s, 185/125

Scaled: HR Pushups, FS, 95/65

Gymnastic or Strength Accessory Work

DB Bench Press (4×8 (heavy))

heavier than last week

Metcon (No Measure)

4 rounds:

25 Jump Squats

Rest 60 seconds

Extra Credit

Metcon (Time)

5 rounds:

20 Bar Facing Burpees

Rest 90 seconds

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