Wednesday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

400m Run then :30 sec ea. movement:

Toy Soldiers

High Knees

Elbow to Instep

Butt Kickers

Lunge + Twist

Side Shuffle

Into…

3 ROUNDS

8 empty bar Strict Press

8 empty bar Bent Over Row

4 Burpees over bar

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Strict Press (2121)*

*Keep loading light to moderate.

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

400m Run

12 Push Press (95/65)|(75/55)*

*Option for athlete to increase load

after 2nd Set to 115/75

(Score is Total time from ea round)

Optional Cool Down

Warm-up (No Measure)

100m Walk w/ Nasal Breathing

Only

1:00 Child’s Pose

1:00 Samson Stretch (L)

1:00 Samson Stretch (R)

1:00 Child’s Pose

(No Measure)