6/15/2018

CrossFit Templum – CrossFit

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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)