1/19/2019
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
GAME TIME: Tic Tac Toe
Split class up into 4 teams depending on size of the class. If 4 teams layout 2 tic tac toe grids with plates. Use AbMats for the X’s and O’s. Upright and upside down.
Losing team penalty exercises.
Play a couple rounds.
Warm-up (No Measure)
400 meter run
Then line drills Coaches Choice
Metcon
Metcon (Time)
4 person teams: Preferably 2 guy and 2 girls
For Time: 6000 Meter Row
*Every 500 meters must switch out on rower*
While one person is rowing the rest of the team is
working through AMRAP of:
5 Power Cleans 135/95#
10 AbMat Situps
15 Double unders
*Keep track of rounds and reps. One person working at a time on the AMRAP.*
*Each person must complete 1 round of the AMRAP before switching*
***Scoring is time is takes to complete the 6K row minus total reps on the AMRAP. Each rep subtracts one second off your time.****
HAVE FUN WITH CROSSFIT MATH!!!!