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Monday

6
Oct

Monday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP…

3-4 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

:30 Plank to Pike

Partner up on rack:

3 rounds:

3 empty bar front squats (32×1)

:15 bottom squat front rack hold

*increase weight each set*

Strength

Front Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

20 Front Squat (135/95)|(95/65)

40 Sit-ups*

40 Plate OH Step-Back Lunges (25/15)|(15/10)

15 Front Squat (155/105)|(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

*GHD Sit-ups RX+ & higher weight load

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

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