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Saturday

22
Feb

Saturday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

500m row or 25cal bike or 400m run.

— Then —

2 rounds of:

10 good mornings

25’ walking lunges

10 bootstrap squats

25’ forward jumping jacks

— Then —

2 rounds of

20sec hang hold

10 scap pull ups

10 push ups

— Then —

3 rounds with partner of:

– 5 wall ball shots

– 5 deadlift

Partner Workout

Metcon (AMRAP – Rounds and Reps)

“YOU GO I GO – EXTREME”

20min Partner AMRAP of:

3 Forward Rolls

5 T2B

7 Deadift (315/225) (225/165) (185/105)

9 Alternating Wall Ball Lunges (20/14# to 10/9′) (14/10# to 10/9′)

15/12 Calorie row or 12/10 Calorie Bike

* Partner 1 works while Partner 2 rests.

* Each athlete must complete a movement before moving to the next movement.

(score rounds & reps)

Finisher

Metcon (AMRAP – Reps)

4min Partner AMRAP of Single DB Alternating Transfer Push Press

* Each Partner works for 1min then switch x2

* Use the same DB

RX+: 70+/45+

RX: 50/35

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