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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Sec each movement:

Push up down dog

Samson Lunge

Air Squats

Inch Worms
Then 20 Arm Haulers

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)

Bench Press: Grip/Shoulders/Feet

10 Empty Bar Presses

Build to workout weight

Strict Pullup: Hollow Body

10 Scap Pullups

1-3 Strict Pullups
*The workout calls for BW Bench and Strict Pullups, but in order to get correct stimulus from this workout choose a weight on bench and an option on pullups where they can complete 10-15 reps when fresh should be the goal. *


Strict Lynne (5 Rounds for reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

Rest 3 Minutes

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