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8/13/2018

12
Aug

8/13/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Spiderman crawl

Medium Bike

Push-up to Down Dog

Faster Bike

Slow Air Squats

Finish with a couch stretch :30 ea side.

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Weightlifting

Back Squat (5-5-5)

Complete 2-3 warm up sets then 3 working sets of 5 reps each increasing weight if you can. No %’s just do work!

Metcon

Thin Air (Time)

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

15/10 Calorie Assault Bike
stagger start by 2mins if needed

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