2
Sep
Thursday
CrossFit Templum – CrossFit
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)