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2/2/2016

2
Feb

2/2/2016

CrossFit Templum – CrossFit

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Warm-up

100 single unders alternating feet

25 single unders right

25 single unders left

Front Squat Mobility2 (No Measure)

3x 30sec bottom squat hold

2x 20 banded squats off rig

3x 30sec front rack weighted bar hold

2x 10sec hold (PVC Curl and twist)

Foam Roll T-Spine roll out

Weightlifting

Front Squat (5-5-5-5+ start @75% 1RM)

Metcon

Metcon (AMRAP – Reps)

2 rounds of 30sec. on 30sec. off of:

Row for cals

Burpees to plate

T2B

Rest

Empty bar Thrusters 45/35

Assault Bike for cals

GHD Situps/

Rest

Shoulder press 45/35

Ring Rows

Shuttle Run

Rest