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9/19/2016

18
Sep

9/19/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Couch Stretch 3:00/side

Roll Lats/Triceps

Then

4 Steady Rounds:

10 Double Kettlebell Thrusters

20 Double Unders

Weightlifting

Back Squat (5×5 @ 60%)

Shoulder Press (1×3 @80%; 5×3@85%)

Metcon

Metcon (Time)

For Time:

30-20-10

AbMat Sit Ups

Front Squats 115/75lbs

Kettlebell Swings 70/53lbs

RX+ GHD Situps

Gymnastic or Strength Accessory Work

Back Rack Walking Lunge (4×12 Heavier than last week)

Metcon (Time)

Accumulate 7 Minutes of Arms Up Plank Hold (Top of a push-up)

Strict 20 Minute Cap

Beat Score From Week 1

Extra Credit

Metcon (Time)

4 Rounds

80 Double Unders

Bike 20 Calories

Rest 2:00

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