15
Sep
Wednesday
CrossFit Templum – CrossFit
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)