9
Sep
9/10/2018
CrossFit Templum – CrossFit
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*