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8/23/2018

22
Aug

8/23/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Active Spidermans

Mobility

Warm-up (No Measure)

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Movement Prep and Coaching

Warm-up (No Measure)

Row and cleans: Prevent early arm bend

Reverse Lunge: Front or Back Rack

AbMat Situp: Try not to round shoulders in the finish (sit tall)
Scale : Sub Bike 24/18 CAl Bike or 400 meter run

Body weight lunges or emtpy bar

Metcon

Shipwreck (Time)

5 Rounds For Time:

500 Meter Row

10 Cleans (75/55)

16 Barbell Reverse Lunges (50/35)

24 AbMat Sit-ups
LIght weight work on your form! *no early arm bend* *brush the hip or high thigh*

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