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9/14/2015

14
Sep

9/14/2015

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CrossFit Templum – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Front Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Based on 90% of 1 RM

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Based on 90% of 1 RM

Metcon (AMRAP – Rounds and Reps)

21 min EMOM:

1st min: 10 Thrusters 95/65

2nd min: 8 Pull-ups

3rd min: 6 Burpees

Level 1: 10 Thrusters 75/55; 8 jumping pullups; 6 Burpees

Level 2: RX

Level 3: RX+ 10 reps each exercise