16
Apr
4/23/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
10 Sit-ups
10 Air Squats
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
5 Box Jumps
5 Hand Release Push-ups
Movement Prep and Coaching
Warm-up (No Measure)
HR Pushups-Set-up and Execution
KB Swings- Bottoms up
Situps- Hips down
Deadlifts- Control
Air Squats- Range of Motion
Box Jumps- Soft Landing
Running-Pace and Push
Metcon
Marathon Monday (Time)
2 Rounds For Time: 45min Time Cap
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)
If you have to sub the run do the following:
28/20 Calorie Assault
500/400 Meter Row