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12/18/2018

17
Dec

12/18/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Split into 2 groups if needed. Half star with :30 sec movements and other have start wit Fish Game.

:30 Seconds

Easy Shuttle Runs

Active Spidermans

Moderate Shuttle Runs

Active Samson + Air Squat

Fast Bike

Push-up to Down Dog

Fish Game on Rower

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Metcon

Metcon (Time)

“Dopamine”

5 Rounds, On the 5:00:

15/12 Calorie Assault Bike

18/15 Calorie Row

21 Shuttle Sprints (10 Meters)

*Score Slowest Round*

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