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9/14/2018

13
Sep

9/14/2018

CrossFit Templum – CrossFit

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Calling all men! Join us tonight and/or Sat morning!

Warm-up

Mobility

Warm-up (No Measure)

30 sec each:

Easy Row

Active Spidermans

Moderate Row

Push-up to Down Dog

Faster Row

Active Samson + Air Squats

Warm-up (No Measure)

Pigeon Pose

Box Calf Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Rowing: Seat position delay the pull

Burpees:

3 pushup

3 frog hops

3 burpees

Box jumps:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

Metcon

Metcon (Time)

“The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

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