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Templum North

21
Oct

Templum North

Templum North – CrossFit

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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

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