8/20/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
200 meter run
Line Drills: Coaches Choice
Mobility
Warm-up (No Measure)
Childs Pose off box 60 sec
Ankle stretch off box 60 sec
Movement Prep and Coaching
Warm-up (No Measure)
Wall Balls: Establish Distance
5 Front Squats
5 Push Press
5 Wallballs
Box Jump: Landing and take look the same
6 Step-ups
3 Lower Height Box Jumps
3 Box Jumps
Burpees: Jump with feet grounded
3 Establish Landing Position
3 Frog Hops
3 Burpees
Power Snatch: Lift off ground with legs
3 High Hang Power Snatches
3 Hang Power Snatches
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Establish Bottom Position
Establish Above the Knee Position
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5 Snatch Deadlifts
3 Power Snatches
Challengers/or beginners:
Scale reps as needed and distance.
Scale step ups and hang muscle snatch
Metcon
Country Mile (Time)
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)
