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12/11/2018

10
Dec

12/11/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Secs each:

Easy Bike

AbMat Situps

Moderate Bike

V-Crunch

Hard Bike

Frog Hops (Like a our burpee prep)

Game Time:

Blind Tic Tac Toe

Mobility

Warm-up (No Measure)

Chest Stretch (scorpion)

Up Dog (Seal Stretch)

Movement Prep and Coaching

Warm-up (No Measure)

Pullups/CTB Pullups:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Banded Strict Chest to Bars

5 Kipping Banded Pausing Chest to Bars

5 Chest to Bar Pull-ups

AbMat Situp:

Standards: Hands touch overhead and shoulders cross hip crease

XPO Sled: Quick foot turnover

Metcon

Metcon (AMRAP – Rounds and Reps)

“Crash Course”

15min AMRAP:

50 AbMat Sit-ups

40/30 Calorie Assault Bike

30 Pull-ups or 15 Strict Pullups

100 Meter XPO Sled

RX+ 30 CTB Pullups

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