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12/20/2018

19
Dec

12/20/2018

CrossFit Templum – CrossFit

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Overview

Today you decide! You can get with “This” or you can get with “That” 😉

You have the option of working more skill specific movements or strict strength work.

Two 20min AMRAP options.

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Easy Single Unders 
Push-up to Down Dog

Moderate Bike

Quick Single Unders

Active Samson

Faster Bike

Higher Single Unders

Air Squats

Mobility

Warm-up (No Measure)

Banded Lat Stretch

Wrist Stretch

Dead Bar Hang

Movement Prep and Coaching

Warm-up (No Measure)

Rope Climbs: Timing

*Dead Hang with the Arms

Bring the Knees to the Elbows

Lock the Feet

Stand with the Legs *

Double unders: Elbows back more instead of in (try it)

3-5min practice drills

Pullups:

10 scap retracions

5 kips

3 strict

Metcon

This (AMRAP – Rounds and Reps)

20min AMRAP:

3 Rope Climbs

20/14 Cal Assault Bike

60 Double unders

That (AMRAP – Rounds and Reps)

10 Strict Pullups

400 meter run

60 double unders

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