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10/18/2018

17
Oct

10/18/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Active Samson

Active Spidermans

Easy AbMat Sit-ups

Push-up to Down Dog

Air Squats

Moderate AbMat Sit-ups

Then…Banded side steps

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

Back Squat (3×5 Same weight (challenging))

Movement Prep and Coaching

Warm-up (No Measure)

Kettlebell Swings: Hips dominate

*With a Lighter Kettlebell:*

*With Workout Weight*

5 Russian Swings

5 Full Swings

Air Squats: Heels

10 Air Squats

8 Goblet Squats

6 Squat Jumps

AbMat Situps: Crunch dont hunch

10 AbMat Situps

Metcon

Metcon (AMRAP – Rounds and Reps)

“Hokey Pokey”

12min AMRAP:

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups

45 Air Squats

RX+ 70/53

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