12
Jan
Open Prep 1/13/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
20 Walking Lunge Steps
20 Push Press (empty bar)
20 Cal Row
Weightlifting
Back Squat Endurance 4min AMRAP (AMRAP – Reps)
AMRAP 4 Minutes:
Max Back Squat Reps at 75% of 1RM.
Rack/Unrack The Bar Anytime.
17.5 Open Prep (AMRAP – Rounds and Reps)
16min AMRAP
12 T2B
12 Box Jumps 24/20″
12 Shoulder to Overhead 115/75
Extra Credit
Handstand Push-Up Practice (No Measure)
10min EMOM
1-5 reps of a variations of HSPU
*Strict
*kipping
*box inverted
*pushup inverted
*banded
*wall climbs
*shoulder taps