Wednesday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Row/Bike/Run EZ Pace

MIN 2 – :45 Russian KBS

MIN 3 – :45 Plank Hold

Strength

Deadlift (5-5-5)

ON A 12:00 RUNNING CLOCK…

Tempo Deadlift (2121)*

*Keep loading moderate to moderate.

Slight increase from last week.

Workout

Metcon (3 Rounds for time)

3 SETS

500m Row/400 meter run/22 cal bike

24 Sit-ups

15 Deadlifts (Athlete Choice)*

-Rest 1:00 b/t Sets-

*Increase weight each set & heavier than

last week

(Score is Each Set for Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lower Back

1:00 Cobra Stretch

1:00 Seated Forward Fold

2:00 Foam Rolling Quads