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Saturday

9
May

Saturday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 SA DB Curl to Arnold Press

8/8 Split Squats

10 Scap Pull-Ups or 10 DB Bent Over Rows

10 Scap Push-Ups

5 Up-Down Broad Jumps

Skill

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)

MIN 2 – 200/150m Row

MIN 3 – 2-3 Rope Climbs

(No Measure)

Templum Lockdown Challenge

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 – DB Goblet Squats

1:00 – Single DB Burpee*

1:00 – Squat Hold, Hollow Hold or Plank Hold

*Alternate Arms Each Rep

(Score is Reps)

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