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8/9/2018

8
Aug

8/9/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

Coaches choice

Mobility

Warm-up (No Measure)

Banded Shoulder Distraction :60 each side

Banded Lat Activation: 10-15 reps

(Grab PVC pipe and perform straight arm lat pulls with the pipe through the band)

Movement Prep and Coaching

Warm-up (No Measure)

Hollow body: (on floor)

Pull belly button to spine

Push low back into floor

Feet & legs squeezed together

Legs 6 inches off floor

Shoulder blades off floor

Elbows by ears (hands by side if low back comes off ground)

Demo & Establish Hollow Position on Floor

:20 Second Hollow Hold

Demo & Establish Hollow Position on Bar

:20 Second Hollow Hold

10 Scap Pull-ups

1-3 Strict Pull-ups

Metcon

Strict Nicole (AMRAP – Reps)

20min AMRAP:

400 meter run

Max rep strict pullups

*score total pullups*

25/18 Calorie Assault Bike

500/400 Meter Row

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