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7/19/2018

18
Jul

7/19/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

Coaches Choice

Mobility

Warm-up (No Measure)

20 Arm Haulers

:60 sec Child Pose

Ankle Stretch :30 sec ea.

Movement Prep and Coaching

Warm-up (No Measure)

Rope climb: Clamp/Stand/Reach

3 Foot locks

2 Foot lock + Stand + Reach

1 Rope climb

DB Push Press:

Dip Drive Finish

10 sec hold in dip

5 Strict presses

10 sec hold at top

5 Push Presses

Overhead Plate Carry:

Arms locked and Core tight

Metcon

Impressed (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

12 Double Dumbbell Push Press (50/35)

1 Rope Climb

100 Meter Overhead Plate Carry (45/25)
Rope Climb Sub:

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

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