3
Sep
9/4/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
30 Sec each movement:
Jumping jacks
Push up down dog
Single unders
Samson Lunge
Double unders
Back Extensions
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep and Coaching
Warm-up (No Measure)
Deadlifts: Establish Set up and finish
5 Standing to knee
5 Knee to midshin
5 Full Deadlifts
Toes to bar:
5 scap pullups
5 kips
5 knees to 90
3-5 Toes to bar
Double unders: Practice 3-4 mins
Metcon
Criss Cross (AMRAP – Rounds and Reps)
15min AMRAP:
30 Double unders
15 Deadlifts 185/125#
30 Double unders
15 Toes to bar