9/4/2018

CrossFit Templum – CrossFit

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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