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2/1/2019

31
Jan

2/1/2019

CrossFit Templum – CrossFit

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Overview

Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes.

Warm-up

Warm-up (No Measure)

Line Drills: Coaches Choice

Then..Musical Wall balls 🙂

(Yes just like musical chairs)

1-Mile Run (Time)

Max Effort 1-Mile Run

Movement Prep and Coaching

Warm-up (No Measure)

Wall Balls:

5 Front Squats

5 Thrusters

5 Wall Balls

Burpee Box Jumps:

5 small jumps

5 tuck jumps

5 pushups

5 frog hops

5 burpee box jumps

AbMat Situps

5 Slow controlled

5 Fast but keep hips down

Metcon

Metcon (AMRAP – Rounds and Reps)

Wet Floor

In Teams of 2

AMRAP 20mins:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

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