9/27/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson

:45 Seconds

Moderate Row

Active Spidermans

:30 Seconds

Faster Row

Push-up to Down Dog

Mobility

Warm-up (No Measure)

Pigeon Pose :60 sec each side

Childs Pose: 60 sec

Ankle Stretch: 30 sec each side

Movement Prep and Coaching

Warm-up (No Measure)

Farmers Carry: Soft knees fast feet

Run: Fall forward

Row: Pace 24-28 stroke/min

Metcon

Metcon (Time)

3 Rounds:

“Amphibious”

200 Meter Farmers Carry (53’s/35’s)

400 Meter Run

800 Meter Row

*4min stagger if needed*