6/12/2018

CrossFit Templum – CrossFit

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Thought of the day

“If you think you can or if you think you can’t… you are right.” -Henry Ford-

Warm-up

Warm-up (No Measure)

200 meter run

250 meter row

:30 Quad Stretch

:30 Dead Bar Hang

Line Drills:

High Knees

Butt Kickers

Side shuffle

Karaoke

Toe Walk

Heel Walk

Mobility

Warm-up (No Measure)

Pigeon Pose :60

Child Pose :60

Movement Prep and Coaching

Warm-up (No Measure)

Alt. DB Snatches:

Zip the Coat/Hand Switch

5 Deadlifts

5 High Pulls

5 DB Snatches

Chest to Bar Pullups

Extra power from the hips! Higher the hips the higher the chest

10 scap pulls

5 kips

1-3 strict pullups

3 kipping pullups
Sub:

Jumping CTB

Pullups or ring rows

Metcon

Figawi (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating Dumbbell Snatches (50/35)
14/10 Cal Bike in place of row