6/13/2018

CrossFit Templum – CrossFit

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Thought of the day

You are what you THINK you are!

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Samson Lunge

Medium Bike

Lizard Lunge hold each side

Faster Bike

Push-up to Down Dog

Couch Stretch

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Sumo Deadlift Prep:

Establish Stance

3 Sumo Deads to knee

3 full sumo deadlifts

Weightlifting

Sumo Deadlift (8mins to build to moderate triple)

Metcon

Floor it (Time)

On the 4:00 x 4 Rounds:

100′ Walking Lunge

15 Deadlifts (185/135)

15/10 Cal Bike

*Score slowest round*
weight on deads should be a weight you can do 25 reps unbroken when fresh. We dont want you to break more that one time per set during the workout. Lunges are bodyweight only.