11
Jun
6/12/2018
CrossFit Templum – CrossFit
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