9/10/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec each movement:

Easy Bike

Bear Crawl

Med Bike

Samson Lunge

Fast Bike

Push up down dog

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Back Squat (10-8-6-4-2 (progress to a heavy double))

Metcon

Power Steering (Time)

For Time:

3 Rounds:

50 Air Squats

15/12 Calorie Assault Bike

9 Hang Power Cleans (135/95)

RX+ 175/115

*Sub 15/12 Cal row or 200 meter run if need*