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9/23/2016

22
Sep

9/23/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

500 meter row

Then Frog Pose 3min

500 meter row

20 burpees

Weightlifting

Back Squat (3×3 @ 75%)

Metcon

Metcon (Time)

5 rounds for time:

60 Double unders

10 Pullups

10 DB Bench Presses @25%1RM

Gymnastic or Strength Accessory Work

Metcon (No Measure)

30 Jump squats

Every other minute for 4 rounds

Romanian Deadlift (from rack) (4×8)

*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

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