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11/20/2018

19
Nov

11/20/2018

CrossFit Templum – CrossFit

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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)

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