Thursday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Groiners

10 Alt. Samson Lunges

5 Push-Up to Pike

Into …

3 ROUNDS

5 Reps of 6-count Burpees*

1:00 Bike**

*6-count Burpee = On your call, perform each section step-by-step: 1. Hands down, 2. Feet jump back, 3. Bottom of Push-Up, 4. Top of Push-Up, 5. Jump feet in, 6. Stand & clap

**Increase pace on bike every set: 50%, 60%, 70%

Workout

Metcon (Time)

4 SETS*

35/25 Cal Bike

12 Burpees

-Rest 3:00 b/t Sets-

*Suggested 3:00 Cap Each Set

(Score is Total Time)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

12/12 Single Arm DB Supported Bent Over Row (AHAP)

10/10 Single Arm DB Glute Bridge Floor Press

-Rest 1:00 b/t Sets-

(No Measure)

Monthly Templum Challenge

25 unbroken double unders (Time)