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5/11/2018

10
May

5/11/2018

CrossFit Templum – CrossFit

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Warm-up

Partner Rowling (No Measure)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. 7 minutes time cap

Warm-up (No Measure)

Line Drills

Coaches choice

Mobility

Warm-up (No Measure)

Front Rack Stretch :60 sec

Couch Stretch :30 each side

Movement Prep and Coaching

Warm-up (No Measure)

Prep each movement:

Run

Row

Strict Pullups

Pushup

Air Squats
Use band if can’t do strict no kipping today 🙂

Metcon

Friend-Ship (AMRAP – Rounds and Reps)

20min AMRAP

200 Meter run

20/14 Cal Row

2 rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

*Run counts as 2 reps if needed when scoring*

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