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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Bike

Easy Row

Active Samson

Moderate Bike

Moderate Row

Active Spidermans

Faster Bike

Faster Row

Push-up to Down Dog

*Start athletes at different stations and rotate through the three rounds*

Movement Prep and Coaching

Warm-up (No Measure)

Bike: Keep knees and elbow in tight

Dont Flare out! Demo

Rowing: Punch Drill

:30 sec row with handle crossing knees before rebend.

Burpees over Rower:

3 Frog Hops

3 Push-ups

3 Burpees

3 Burpees Over the Rower (Each Partner)


Metcon (AMRAP – Reps)

“Designated Driver”

Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower
In this team of three workout, one athlete will work at a time, switching off as needed while trying to accumulate as many reps as possible at each station as a group. The score today is total number of completed reps across the three rounds.

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