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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 sec movements

Bottom Squat Pulse

Active Samson

Active Spider-Man

Push-up Down Dog

Partner Fish Game:
With a partner each of you spend 2mins playing the fish game. While one partner is working the other completes 5 sit-ups each time the tower gets eaten. Team with the most points wins.

Movement Prep and Coaching

Warm-up (No Measure)

AbMat Sit-ups: Hips down

:30 sec banded AbMat Sit-up Drill

10 AbMat sit-ups

Rowing: Strong legs

10 Banded Leg Drive Drill

:30 sec Easy Row

DB Push-up to Renegade Row: Wide Base

Practice wide stance for balance

3 Push-ups off Dbs then renegade rows (light) then RX weight


Metcon (Time)

For Time:

70/50 Calorie Row

50 AbMat Sit-ups

30 DB Push-up to Renegade Rows 50/35#

50 AbMat Sit-ups

70/50 Calorie Row

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