19
May
Tuesday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Bike/Row/Run
10 Ring Rows Plate Bent Rows
10 Step-ups
2:00 Rest
AMRAP x 5 MINUTES
:30 Bike/Row/Run
10 Kip Swings/AbMat Situps
10 Box Jumps
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Pull-ups or
7-10 Ring Rows or Barbell Rows
MIN 2 – :45 Bike/Row/Run @ Moderate
Pace
Workout
Metcon (Time)
3-4 SETS*
25/20 Cal Bike/Row or 400 meter run
15 Box Jumps w/ Step Down
(24/20)
12 Pull-ups
-1:00 Rest b/t Sets-
*3 Sets if coach/athlete want to reduce volume
RX 3 rounds RX+ 4 rounds
(Score is Time)
Cool Down
Warm-up (No Measure)
2 ROUNDS
1:00 PVC Passes
1:30 Banded Distraction (L)
1:30 Banded Distraction (R)
