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Wednesday

15
Apr

Wednesday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Finisher

Metcon (No Measure)

3 SETS

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)

Templum Lockdown Challenge

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

50 Double Unders

50 Push-ups

50 Walking Lunges

400m Run

50 Double Unders

50 Plank Shoulder Taps

50 Air Squats

(Score is Rounds + Reps)

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