5
Sep
9/6/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:60 Sec
Easy Bike
Active Spidermna
:45 Sec
Medium Bike
Active Samson + Air Squat
:30 Sec
Fast Bike
Pushup down dog
:60 PVC Hinge Drill
Mobility
Warm-up (No Measure)
:30 Sec Childs Pose
:30 sec Pigeon Pose each side
Movement Prep and Coaching
Warm-up (No Measure)
Reverse Lunges: Forward Lean and Balance
Establish Stance and 3-5 reps each side
Kettlebell Swings: All in the drive
5 KB deads
5 Russian swings
5 Full swings
Bike: Seat set up
Metcon
Fight Back (AMRAP – Reps)
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest
*Score lowest rep total of the 5 rounds* EX. If you did a total of 71-72-72-67-73 Then your score is 67. *