7
May
05/07/2020
Templum North – CrossFit
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