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Wednesday

8
Apr

Wednesday

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Cal Bike or 2:00 Run, Bike or Row

-Into-

3 ROUNDS

7/7 Single Arm DB High Pulls

7/7 Single Arm DB Strict Press

25’/25’ Single Arm Overhead DB Walk

-Dumbbells away and barbells come out-

SPECIFIC WARM-UP

1 ROUND

10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top

10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs

1 ROUND

10 Push Press

10 Glute Bridges

1 ROUND

10 BB Push Press w/ (:01) Pause at the top

10 Up Downs

Workout

Metcon (Time)

FOR TIME

100 Push Press (135/95)|(95/65)*

*Every time you break 10 Up-Downs

(Score is Time)

Templum Lockdown Challenge

Metcon (AMRAP – Rounds and Reps)

EMOM x 12 MINUTES

MIN 1&2 – Run 400m

MIN 3 – Max Burpees

-Rest 3:00-

AMRAP x 10 MINUTES

Run 200m

30 Lateral Hops

10 Up-Downs

(Score is Rounds + Reps)

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