4/23/2018

CrossFit Templum – CrossFit

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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