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11/12/2018

11
Nov

11/12/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Push-up to Down Dog

PVC Switch Game (No Measure)

5 mins

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 (Heavy set of 8)

Back Squat (Heavy set of 6)

Back Squat (Heavy set of 4)

Metcon

Many of the CrossFit Benchmark workouts are relatively short. Fran, Grace, Isabel, and Jackie are all workouts that take up less than 10 minutes of class, but ones that leave athletes laying on the floor for quite a while. There are many reasons why we build in these short workouts within a week of programming. These short benchmarks are super effective, allow athletes to track their health and fitness over time.

Coaches Prep Thrusters and Pullups prior to WOD.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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