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1/22/2019

21
Jan

1/22/2019

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Easy Row or Bike

Samson stretch

Med Row or Bike

Active Spiderman

Fast Row or Bike

Push-up Down Dog

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Push Press (3-3-3-3-3 Build to heavy set of 3)

All working sets

Metcon

Briefly prep each movement

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Hang Power Cleans (115/75)

15 Lateral Barbell Burpees

9 Push Jerks (115/75)
If not RX’ing you can start with the barbell work or sub 1000 meter run or 70/53 cals on bike.

28 Day Belly Blast

Circuit #2 Week #2 (Time)

Complete:

30 sec Side Plank (right)

30 sec Side Plank (left)

10 Plank to frog jumps

20 Supermans back ext.

Monday: 5 rounds

Tuesday: 5 rounds

Wednesday: 6 rounds

Thursday: Rest

Friday: 6 rounds

Sat: 7 rounds

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