11/7/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Movement Prep and Coaching

Warm-up (No Measure)

Turkish Get-up:

Prep each position with AbMat or Ball

Crunch to Elbow

Up to Hand

Plank

Sweep Leg

Lunge

Stand

Reverse back through

Weightlifting

Turkish Get Up (Build to heavy set of 5 unbroken (each side))

Metcon

Metcon (Time)

Teams of 2:

5 Rounds (25 Minute Cap):

100 Meter Plate Carry (45/25)

200 Meter Run

40/30 Calorie Row

Partner 1 runs 100 meters with plate, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.