26
Sep
9/27/2018
CrossFit Templum – CrossFit
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*