4/20/2018

CrossFit Templum – CrossFit

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Warm-up

PVC Switch Game (No Measure)

5 mins

Warm-up (No Measure)

100 meter run (easy)

20 yd Walking lunge

100 meter run (medium)

20 Pushups

100 meter run (hard)

20 yd bear crawl

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Chest Stretch :30 sec each side

Hip Bridges :60 secs

Ankle Stretch :30 sec each side

Movement Prep and Coaching

Warm-up (No Measure)

Row-Mechanics

Burpee-Efficency

Deadlift -Technique

3 point hinge PVC Drill with following movements: (partner)

5 Good mornings

5 Hinge to knee

5 Deadlifts

Metcon

Belt Buckle (Time)

For Time:

1000 meter row

30 Deadlifts 225/155#

50 Lateral Bar over Burpees