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8/1/2018

31
Jul

8/1/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Barbell Good Mornings

Medium Row

Barbell Elbow Rotations

Faster Row

Stiff Legged Deadlifts

Lizard Lunge

Pausing Back Squats

Samson Stretch

Strict Press & Reach

Push-up to Down Dog

Pausing Front Squats

Mobility

Warm-up (No Measure)

:30 sec each

Front Rack Stretch

Wrist Stretch

Squat Hold

Movement Prep and Coaching

Warm-up (No Measure)

Rowing Efficiency: Press through the heels

Burpees: Quick and relaxed

Pull-ups:

10 Scap pulls

5 kips

1-3 strict

*determine your scaled option for the workout*

Thruster:

3 Pausing Front Squats

3 Push Press

3 Thrusters

Build to workout weight

Metcon

Fire Alarm (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
Stagger start heats 4mins if needed

*Bike 35/25 Cals if rowers are full*

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