9/22/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

400 meter run

:30 Goblet Squat Hold

Weightlifting

Back Squat (3×3 @ 92.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

6 Squat Snatch 115/75

12 Box Jump Overs 24/20″

20/15 Cal Row

Gymnastic or Strength Accessory Work

Romanian Deadlift (from rack) (12-12-12-12-12)

*start with bar at the top (basically in the power position)

*keep slight bend in knees throughout movement

*goal is to work the stretch reflex of the movement

*Do not loose lumbar extension

Metcon (Time)

For Time:

15 sets of 7 unbroken pushups

Rest as needed