12
Jun
6/13/2018
CrossFit Templum – CrossFit
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.