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10/3/2018

2
Oct

10/3/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Samson + Air Squats

:45 Seconds

Moderate Bike

Activer Spidermans

:30 Seconds

Faster Bike

Push-up to Down Dog

Medicine Ball Warmup

5 Stiff-Legged Deadlifts

5 Power Cleans

5 Front Squats

5 Press and Reach

5 Squat Cleans

Mobility

Warm-up (No Measure)

Pigeon Pose

Child Pose of Med Ball

Movement Prep and Coaching

Warm-up (No Measure)

Wall Balls:

Establish Distance Away from Wall

5 Pausing Front Squats

5 Push Press

5 Wallballs

DB Snatch:

*Each Arm With Lighter Weight:*

3 Deadlifts

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

Bike:

Set Seat Distance

30 Seconds Easy Bike

20 Seconds Moderate Bike

10 Seconds Fast Bike

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest

*Score is lowest rep total across the five rounds.

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