4/19/2018

CrossFit Templum – CrossFit

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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*