5/3/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds of:

12 Cal Row

20 yd walking lunge with rotation

10 Cal Bike

20 yd 3 air squat + 1 broad jump

Mobility

Warm-up (No Measure)

:30 sec couch stretch each leg

:30 sec ankle stretch each leg

Movement Prep and Coaching

Warm-up (No Measure)

Plate Carry: Stabilize

Row: Long and Strong

Bike: Push, Pull, Claw

Metcon

Metcon (Time)

“Half and Half”

Teams of 2:

8 rounds for time: (Alt. between bike and rower)

500/400 Meter Row/28/20 Cal Assault Bike

200 meter plate carry 45/25#

*Each partner will complete both the row/bike and run before switching off.

*Each partner will finish 4 complete rounds.