11/30/2018
CrossFit Templum – CrossFit
Best of luck to you brother! Come back and visit soon.
Warm-up
Warm-up (No Measure)
30 Seconds
Medicine Ball Foot Taps
Cossack Lunge (side to side)
Air Squat to Medicine Ball
Active Samson
Medicine Ball Deadlifts
Active Spidermans
Medicine Front Squat
Push-up to Down Dog
Bergeron Barbell Warmup1 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations (in front rack)
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
Warm-up (No Measure)
Box Child Pose
Box Ankle Stretch
Movement Prep and Coaching
Warm-up (No Measure)
Box Jump Movement Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Shorter Height)
3 Box Jumps (Workout Height)
Wallball Movement Prep
3 Front Squats
3 Push Press
3 Wallballs
Push Press Movement Prep
5 Strict Press
5 Push Press
Power Snatch Movement Prep
3 High Hang Jump Shrugs
3 High Hang High Pulls
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Metcon
Goobye Johnny 🙁 (AMRAP – Rounds and Reps)
20min AMRAP:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
