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5/17/2018

16
May

5/17/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Easy Row

Samson Lunge

:20 Seconds

Medium Bike

Medium Row

Push-up to Down Dog

:15 Seconds

Faster Bike

Faster Row

Air Squats

Mobility

Warm-up (No Measure)

Foam Roll Ankles/Calf :30

Ankle Stretch :30

Movement Prep and Coaching

Warm-up (No Measure)

Rowing: Force Curve Display

Bike: Pace by RPM’s

Sit-ups: Let gravity help

Metcon

Loose Cannon (3 Rounds for reps)

3 rounds:

3min Row for Cals

2min Bike for Cals

1min AbMat Situp

2min Rest Between Rounds

*Score Total Cals and reps each round*

*If lack of equipment sub 10 meter shuttle runs counting each touch as a rep*

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