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8/29/2018

28
Aug

8/29/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec each movement:

Easy Bike

Pushup down dog

Medium Bike

Samson Stretch

Fast Bike

Air Squats

Banded Side Steps Rt

Banded Side Steps Lt.

Hollow Hold

Superman Hold

Mobility

Warm-up (No Measure)

Couch Stretch :60

Childs Pose :60

Movement Prep and Coaching

Warm-up (No Measure)

Wall Balls:

5 Fronts Squats

5 Push Press

5 Thrusters

5 Wall Balls

DB Snatch: each arm lighter weight

3 Deadlifts

3 High Pulls

3 Strict Press

3 DB Snatches

Toes to Bar:

10 scap pullups

5 Kips with bent knees

5 kips with straight legs

5 knees to chest/elbow

5 Toes to bar

Metcon

Eighteen Wheeler (AMRAP – Rounds and Reps)

18min AMRAP:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Sub: 12/9 Cal Row or 200 meter run

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