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05/07/2020

7
May

05/07/2020

Templum North – CrossFit

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Warm-up

2 minute bike/ row then….

1 minute couch stretch L then R

Then …

2x’s

30 sec arm haulers

45 sec Db/kb farmers carry

45 sec pushup down dogs

30 sec pigeon pose L/R

10 single leg glute bridges R/L

Metcon

Metcon (Time)

For Time

40-30-20-10

Cal Bike

Sled 90/45

1 Sandbag OTS 150/100 between sets

Metcon

Metcon (3 Rounds for reps)

3 Sets

Max reps Kettlebell swings

53/35

1 Minute rest between sets
American swings. Points of performance. Hips, knees and arms full extension. Think head through arms to ears.

Metcon

1000m Row (Time)

Max Effort 1000m Row

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