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5/31/2018

30
May

5/31/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Lizard Lunge

:45 Seconds

Medium Bike

Samson Lunge

:30 Seconds

Faster Bike

Push-up to Down Dog

Mobility

Warm-up (No Measure)

Pigeon Pose 1min each leg

Childs Pose 1min

Movement Prep and Coaching

Warm-up (No Measure)

Toes to Bar:

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

3 Toes to Bar

Sandbag Lunge:

Front Rack Establish

Tall posture

3-5 reps each leg

Metcon

Metcon (Time)

For Time:

27-21-15-9

Toes to Bar

*After each round 20/14 Cal Bike and 50ft Front Rack Sandbag Lunge (2bags/1bag)
20/14 Cal Row if needed or 200 meter run

Extra Credit

Front Squat (12-12-12)

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