14
Jun
6/15/2018
CrossFit Templum – CrossFit
Thought of the day
“Do it with passion or not at all!”
Warm-up
Warm-up (No Measure)
:45 Seconds
Easy Row
Spidermans
:30 Seconds
Medium Row
Samson
:15 Seconds
Faster Row
Push-up to Down Dog
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Kettlebell Ankle Stretch – :30 Seconds Each Side
Childs Pose on Kettlebell – 1 Minute
Movement Prep and Coaching
Warm-up (No Measure)
From Rack: Front Squat
:30 Front Rack Hold
3 Pausing Front Squats
3 Front Squats
Weightlifting
Front Squat (Find a heavy triple)
Metcon
Crow’s Nest (2 Rounds for reps)
5min AMRAP:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row or Bike (both RX)
Rest 5 Minutes
5min AMRAP:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row or Bike (both RX)