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12/27/2018

26
Dec

12/27/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec Movements

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks 
Side Lunge

Moderate Jog

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Faster Jog

Side Shuffle (:15 Seconds Each Direction)

:15 Butt Kickers / :15 High Knees

:15 Bear Crawl / :15 Backwards Bear Crawl

Mobility

Child pose off Kettlebell

Down Dog

Thoracic Opener off foam roll with KB

Movement Prep and Coaching

Warm-up (No Measure)

Kettlebell Swings:

With Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

• – – – – – – – – – – – – – – –

15 Second Overhead Hold

5 American Kettlebell Swings

With Workout Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 American Kettlebell Swings

Rowing:

:30 second practice

Punch Drill

Bear Crawl and HS Walk:

Balance 🙂

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

400/350 Meter Row

20 Kettlebell Swings 53/35#

100 ft bear crawl

RX+ 25 ft HS Walk

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