2
May
5/3/2018
CrossFit Templum – CrossFit
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.