11/19/2018

CrossFit Templum – CrossFit

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Warm-up

Oh Yeah!!!! Brother!!!!!

Warm-up (No Measure)

30 Seconds

Active Samson

Slow Air Squats

Active Spidermans

Cossack Squats

Push-up to Down Dog

Banded Air Squats (Band Above Knee)

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

Macho Man Complex (Build to heavy single of the complex)

3 power cleans

3 Front squats

3 Push Jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

“Randy Savage”

12min AMRAP

3 rounds of “Macho Man” 135/95

15 Toes to Bar

Macho Man= 3 Power Cleans, 3 Front Squats, 3 Push Jerks