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04/01/2021

31
Mar

04/01/2021

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Bike 30 seconds of arms only then back to biking. (three sets of arms only)

30 seconds Arm Circles F/B

10 Red banded pull aparts

1×6-8 Reps Banded Internal rotation

1×6-8 Reps Banded External rotation

Strength

Felt Delts (Weight)

12 Minute EMOM

Minute 1- 7 Standing Dumbell Flies

Minute 2- 7 Front Raises

Minute 3- 7 Strict Press

Warm-up

Warm-up (No Measure)

Coach’s Choice

Snatch warm-up prep

Metcon

Cliff Hanger (AMRAP – Rounds and Reps)

12 Minute AMRAP

35 Double Unders

10 Hang Snatch 95/65

15 Wallballs 20/14

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