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10/23/2018

22
Oct

10/23/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills: Coaches Choice

Then…

:30 Seconds

Easy Bike

Hollow Hold

Moderate Bike

Arch/Superman Hold

Mobility

Warm-up (No Measure)

Couch Stretch: 45sec

Childs pose: 45 sec

Movement Prep and Coaching

Warm-up (No Measure)

Chest to bar pullups: “I” “Y” “J”

Feet together, long legs, elbows back

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

Toes to bar:

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (3 Rounds for reps)

5min AMRAP:

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

5min AMRAP:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Assault Bike

Rest 5 Minutes

5min AMRAP:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Assault Bike

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