6/14/2018
CrossFit Templum – CrossFit
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
