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5/7/2018

6
May

5/7/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

LineDrills:

Spiderman Crawl

Samson Lunge

Bear Crawl

3 Air Squats+ Broad Jump

Pushup to Burpee Broad Jump

Banded Lateral Walks (band at knees)

Banded Front walks (ankle)

Banded Back walks (ankle)

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

:30 sec each:

Front Rack Stretch

Childs Pose

Ankle Stretch

Couch Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Thrusters:

Grip and Launch:

3 Pausing Front Squats

3 Push Press

3 Thrusters

(build to workout weight)

Pull-ups:

Kick, Pop, Pull

10 Scap Pull-ups

5 Kips

1-3 Strict Pull-ups

3 Pull-ups

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
“Fran” is uncomfortable, but being uncomfortable doesn’t mean being in pain. Push yourself to the max today. Be smart and let’s see some PR’s

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