11/29/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
1 Arm Farmers Carry Right Arm
Active Samson
1 Arm Farmers Carry Left Arm
Active Spidermans
Dumbbell Goblet Squats
Push-up to Down Dog
Bike Biathlon
Athletes will start by completing 3 burpees and biking 3 calories. When they get off the bike, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the bike. If they hit the target, they can get right back into their 3 burpees and 3 calorie bike. Play for 5 minutes. Whoever has the most calories at the end is the winner.
Mobility
Warm-up (No Measure)
Chest Stretch (Scorpion)
Couch Stretch
Movement Prep and Coaching
Warm-up (No Measure)
Bike: Head and eyes up
Establish Seat Height
30 Seconds Easy
20 Seconds Moderate
10 Seconds Sprint
Farmers Carry: Head and eyes up
50 Meters with Lighter Weight
50 Meters with Workout Weight
Burpees: Don’t Stop-Continuation
3 Push-ups
3 Frog Hops
3 Fast Burpees
3 Smooth Burpees
Metcon
Metcon (Time)
“Arm Candy”
6 Rounds:
15/12 Calorie Assault Bike
12 Burpees
100 Meter Farmers Carry (53’s/35’s)
