Open Prep 1/13/2017

CrossFit Templum – CrossFit

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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