8/2/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
“Bring Sally Up” Air Squats or barbell at halfway point switch to pushups. Then Line Drills:
Coaches Choice
Movement Prep and Coaching
Warm-up (No Measure)
XPO Sled: Bent Arms vs. Straight Arms
25 meter (bent arms)
25 meter (straight arms)
Overhead Wall Ball Carry:
50 meters Straight arms 20/14
Metcon
Family Feud (AMRAP – Rounds)
25min AMRAP:
50 Meter XPO Sled
100 Meter Overhead Wall Ball Carry (20/14)
200 Meter Run
*Split class up into 2 teams*
Each team has 2 sleds
*Two athletes on each team will complete their 50 Meter XPO Push. Immediately following the XPO, they will pick up the Wall Ball for their 100 Meter Run. After the 100 Meter Wall Ball run, they will drop the ball and go right into a 200 Meter Run. Once a station opens up or a ball becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score.
