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12/21/2018

20
Dec

12/21/2018

CrossFit Templum – CrossFit

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Overview

Warm-up

Warm-up (No Measure)

:30 Second Movements:

Jumping Jacks

Ice Skaters

Jump Squats

Push up down dog

Samson Stretch

Bottom Squat Hold

Partner Wall Ball Warm-up (No Measure)

:30 Seconds Chest Passes

:30 Seconds Lateral Passes (think core)

:30 Seconds Lateral Passes (Other Side)

:30 Seconds Squat Passes

Mobility

Warm-up (No Measure)

Chest Stretch

Ankle Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Dumbell Snatch: Open Hips

*Each Arm, With Lighter Weight:*

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

*With Workout Weight:*

6 Alternating Dumbbell Snatches

Rowing: Think Open Hips as well

Legs Drive

Hips Open Fast

Arms Finish

:20 Seconds Just Legs

:20 Seconds Legs and Hips

:20 Seconds Full Stroke

Burpees to Target: 6in above max reach

3 Push-ups

3 Frog Hops

3 Burpees (Tight Body)

Wall Balls:

5 Pausing Front Squats

5 Thrusters

5 Wallballs

Metcon

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Burpees to 6 in Target

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