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5/30/2018

29
May

5/30/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Sec each movement:

Jumping Jacks

Jump squats

Quad Stretch (ea. leg :30)

Cosack Lunge (ea. leg :30)

Air squats

Alt. reverse lunge

Overhead stretch on wall

PVC pass throughs

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)

Double unders: 2min practice

Wall Balls: Heels down/Relax arms

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Power Snatch: Brush the hips

3 hang muscle snatch

3 hang power snatch

3 power snatch

*build to workout weight*
1 Round

5 Power Snatches

10 Double Unders

5 Wall Balls

10 Double Unders

Metcon

Double Decker (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

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