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8/14/2018

13
Aug

8/14/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

Mobility

Warm-up (No Measure)

Child’s Pose – 1 Minute

PVC Pass Throughs – :30 Seconds

PVC Lat Stretch – :30 Seconds Each Side

Movement Prep and Coaching

Warm-up (No Measure)

Row: recover on the catch/return

Burpee: toes and belly tight and quick vs. relaxed and unstable

Pullups/CTB/T2B: Prep

10 Scap Pulls

5 kips

3 K2C

3 T2B

3 Strict Pullups

3 kipping pullups

3 CTB pullups

Metcon

Lead Foot (3 Rounds for reps)

4min AMRAP :

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

4min AMRAP :

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

4min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups

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