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7/20/2018

19
Jul

7/20/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds:

Easy Row

Lizard Lunge ea leg

Medium Row

Jump Squats

Hard Row

Samson Lunge

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)

Front Rack Stretch

Pigeon Pose

Chest Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Burpee Box Jump Overs: Efficency

Power Cleans: Bend at hips dont reach for the ground

3 high hang

3 hang

6 power cleans

*build to workout weight*

Metcon

Doce (3 Rounds for reps)

AMRAP 4min:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4min:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4min:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

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