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6/14/2018

13
Jun

6/14/2018

CrossFit Templum – CrossFit

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Thought of the day

“It’s always impossible until a Competitor shows the world it’s not.”

Warm-up

Warm-up (No Measure)

200 Meter Run

Walking Quad Stretch

Knee to Chest Hugs

Solider Kicks

Side Lunge

Toe Walk

Heel Walk

Then…

:20 Jacks

:40 Pushup Down Dog

:20 Singles

:40 Air Squats

:20 Doubles

:40 Split Lunge Jumps

Mobility

Warm-up (No Measure)

Lying T Chest Stretch 1min

Childs Pose 1min

Ankle Stretch :30 each leg

Movement Prep and Coaching

Warm-up (No Measure)

Muscle Ups: Tight Kip/Head Forward and Feet Back

10 Scap Pullups

5 Kips

3 Hips to Rings

1 Muscle up

“or”

10 Scap Pull-ups

5 Kipping Swings

3 Strict Pull-ups or Ring Rows

1 Burpee Chest to Bar Pull-up or Burpee Pull-up
Scaling:

Reduce reps

8 Burpee CTB or Pullups

8 Seated Ring Turnover Transitions

Warm-up (No Measure)

Double under practice: 2mins if needed
Scaling:

80 singles or :45 sec double practice

Metcon

Schlitz (Time)

4 rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double unders
28/20 Cal Row or Bike in place of run if necessary

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