4/30/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds each movement

Medball Foot Taps

Air Squats

Medball Deadlifts

Reverse Samson Lunge

Medball Squat Cleans

Push-up to Down dog

Mobility

Warm-up (No Measure)

Kettlebell Ankle Stretch – 1 Minute Each Side

Childs Pose on Kettlebell -1 Minute

Kettlebell Squat Hold – 1 Minute

Movement Prep and Coaching

Warm-up (No Measure)

Double Unders:

2min practice

Wall Balls:

5 Front Squats

5 Push Press

5 Thrusters (Heels Down)

5 Wallballs

Kettlebell Swings:

5 Kettlebell Deadlifts

5 Russian Swings

5 American Swings

Metcon

Spin Doctor (AMRAP – Rounds and Reps)

16min AMRAP:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)