16
Apr
4/19/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
200 meter run
Walking lunge with twist
Knees to chest
Soldier Kicks
High knees
Butt kickers
Quick Skip
Skip for Distance
Skip for Height
3 Air Squats + 1 Broad Jump
Movement Prep and Coaching
Warm-up (No Measure)
Assault Bike-All out effort
XPO Sled-Fast foot turnover
Farmers Carry-Stay tall and tight core
Tire Flips-Lean into tire quick transitions
Overhead Barbell Carry 135/95#-Active shoulders
Metcon
Metcon (5 Rounds for reps)
“Strongman Day” (5mins each station)
Teams of 3-4 25min AMRAP
Max Cal Assault Bike
200 meter XPO Sled repeats
Farmers Carry 20 yd repeats 70/53#
Tire Flips Max Reps
Overhead Barbell Carry 135/95# 20 yd repeats
*Score cals and reps and each distance as 1 rep*