Saturday
CrossFit Templum, Templum North – CrossFit
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
