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2/7/2019

6
Feb

2/7/2019

CrossFit Templum – CrossFit

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Overview

* Strict handstand push-ups for those with competitive goals

* Dumbbell strict presses for those with goals outside the gym

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Squat to Medicine Ball

Active Spidermans

Medicine Ball Russian Twists

Push-up Shoulder Taps*

Medicine Deadlifts

Push-up to Down Dog

Medicine Ball Slams

*Using a lighter medicine ball*

Mobility

Warm-up (No Measure)

Med Ball Bottom Squat Hold

Wrist Stretch

Overhead stretch on Wall

Weightlifting

Shoulder Press (3×8 at 60-65%)

Metcon

Metcon (Time)

5 Rounds:

21 Wallballs (20/14)

100meter Farmers Carry (53’s/35’s)

9 Strict DB Press 45/25#

RX+ 9 HSPU

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