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10/26/2018

25
Oct

10/26/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Inch Worms

Bottom Squat Hold

Active Samson

Active Spidermans

Air Squats

Push-up to 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

Mobility

Warm-up (No Measure)

Pigeon Pose :60 sec each leg

Supermans :30 sec

Child Pose :30 sec

Deadlift (Build to a heavy set of 6)

Deadlift (Build to heavy set of 4)

Deadlift (Build to a heavy set of 2)

Metcon

Wall ball prep:

5 Front squats

5 Thrusters

5 Wall Balls

Metcon (AMRAP – Reps)

“Optimus Prime”

7min AMRAP:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

*Only score wall ball reps*

*workout starts on wall balls*

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