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10/16/2018

15
Oct

10/16/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line drills: Coaches Choice

Mobility

Warm-up (No Measure)

PVC Pass throughs: 30sec

Couch Stretch: 45sec ea. leg

Movement Prep and Coaching

Warm-up (No Measure)

Wall Balls: Ball position

10 Air Squats

5 Front Squat

5 Push Press

5 Wallballs

Row:

10 PVC Straight Arm Bends

:30 Seconds Easy Rowing

Pull-ups: Pinky over grip

Establish Pinky Over Grip

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

Run: Midfoot strike

100 meters

Metcon

Down and Out (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-ups

Calorie Row

200 Meter Run*

*After Each Round. 5 Total Runs*

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