11/20/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Jog
Walking Spidermans
Walking Samson
Push-up to Down Dog (In Place)
Faster Jog
Air Squats (In Place)
High Knees
Butt Kickers
Kettlebell Plank Game (No Measure)
Every athlete in class will take a kettlebell out and place it in the middle of the floor in one line. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.
Movement Prep and Coaching
Warm-up (No Measure)
Child Pose on Kettlebell
Kettlebell Swings:
Movement Prep
*With a Lighter Kettlebell:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings Swings
Med Ball Run:
100 meter trail run
Assault Bike: 5-10 cal warm-up
Metcon
Metcon (Time)
30-25-20-15-10:
Kettlebell Swings (53/35)
After Each Set:
14/10 Calorie Assault Bike
200 Meter Med Ball Run (20/14)