Friday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

50 Single Unders

50 Mountain Climbers

12 Reverse Lunges

12 Good Mornings

Into…

1 ROUND

50 Single Unders

50 Mountain Climbers

12 Front Rack Reverse Lunges

12 Barbell Good Mornings

Into…

1 ROUND

50 Single Unders

50 Mountain Climbers

15 Tempo Deadlifts (1111)

Strength

Deadlift (5-5-5)

ON A 12:00 RUNNING CLOCK…

*Keep loading light to moderate.

(Score is Load)

Workout

Metcon (Time)

3-5 SETS*

12 “Library” Deadlifts

(185/125)|(155/105)|(115/75)**

50 Double Unders

-Rest :30 b/t Sets-

*3 or 4 Sets if athletes want to reduce volume and multiple options for weight.

**Library Deadlift is completely quiet

touch to the ground, no dropping or

slamming bar.

Weight and rounds are:

**5 rds RX+, RX4rd, Scaled3rds**

Cool Down

Warm-up (No Measure)

2 SETS

1:00 Cobra Stretch

1:30 Banded Hamstring (L)

1:30 Banded Hamstring (R)