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5/14/2018

13
May

5/14/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Sec Each Movement:

Easy Bike

Spiderman Crawl

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

Bottom Squat Hold :60 sec

PVC Pass Through :30 sec

PVC OverHead Squat :30 sec

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Movement Prep and Coaching

Warm-up (No Measure)

Overhead Squat: Elbows Down/BarPath

Build to heaviest load of the day

Complete 1 round:

4 Lateral bar over burpees

4 Overhead Squats

4 Cal Bike

Metcon

Killer B’s (4 Rounds for calories)

AMRAP 3:

21 Lateral Barbell Burpees

21 Overhead Squats (75/55)

Max Calorie Bike

rest 3 minutes

AMRAP 3:

18 Lateral Barbell Burpees

18 Overhead Squats (95/65)

Max Calorie Bike

rest 3 minutes

AMRAP 3:

15 Lateral Barbell Burpees

15 Overhead Squats (115/80)

Max Calorie Bike

rest 3 minutes

AMRAP 3:

12 Lateral Barbell Burpees

12 Overhead Squats (135/95)

Max Calorie Bike
Sub Front Squat if limited mobility.

Sub Rower if bikes are full

Each round you score total cals on bike only 🙂

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