Wednesday

CrossFit Templum – CrossFit

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HBD DAZ and JAMES!!! Thanks for making me and Sergio look so short 😉

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Moose Antlers

10 Bent Over Reverse Plate Flys

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)

**Start on a lower box, increase height after 1st round

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

Min 1 – 250/200m Row or Bike 15/10

Min 2 – Max Ring Dip RX+ or Bench Dip RX

Min 3 – Max Burpee Box Climb Over (42/30)RX+ (30/24)RX*

*Both feet and hands need to come to the top of the box before getting to the opposite side

(Score total reps of dips and box overs) **Must complete distance on row to RX or RX+**

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)