21
Oct
Templum North
Templum North – CrossFit
Skill and Strength to get this one done! #ShaunaCooper
Warm-up
Warm-up (No Measure)
3 Minute Bike/Row
2 x’s
10 PVC Pass throughs
5 Pushup down dogs
5/5 Lunges
10 Arm Haulers
5 Jump Squats
5 Scap Pulls
Then….
1 Minute Banded Lat Stretch L/R
After this we will work to prep and load each movement
Metcon
Wonder Woman (AMRAP – Rounds and Reps)
20 Minute AMRAP
Ascending Ladder 2-4-6-8-10-12 and so on….
Toes To Bar + Pull-up (equals 1 Rep)
Overhead Squat 115/85 RX +
Back Rack Lunges 115/85 RX+ (In Place)
RX Is….
Burpee + Pull-up
Overhead Squat 95/65
Back Rack Lunges 95/65
Scaled Is….
Burpee + Knees to 90
Front Squat (Barbell or Dumbell)
Lunges (Back Rack BB or DB)
Cool Down
Warm-up (No Measure)
Cool Down
200 Meter Walk
Or 3 Minute Easy Bike
1 Minute Hurdlers lunge Hold L/R
1 Minute Childs pose
Foam Roll