9/6/2018

CrossFit Templum – CrossFit

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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. *