9/20/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Active Samson
Moderate Bike
Active Spidermans
Faster Bike
Slow Air Squats
Warm-up (No Measure)
Dumbbell Warm-up
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
*Performed with very light dumbbells.*
Mobility
Warm-up (No Measure)
Pigeon Pose on Box
Ankle Stretch on Box
Movement Prep and Coaching
Warm-up (No Measure)
DB Box Step Ups: Front Leg Drive
8 Alternating Step-ups (No Weight)
6 Alternating Step-ups (Light Dumbbells)
4 Alternating Step-ups (Workout Weight Dumbbells)
AbMat Situps: Press abs to mat
Establish Set-up and Press Lower Abs to Floor
5 Slow Sit-ups
5 Sit-ups
Assault Bike: Know your pace
Movement Prep
*Without coming off bike:*
20 Seconds Easy
20 Seconds Moderate
10 Seconds Fast
10 Seconds All Out Sprint
Metcon
Metcon (AMRAP – Rounds and Reps)
“Back Seat”
18 min AMRAP:
30/21 Calorie Assault Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)
