March 2023

Announcements March Newsletter:http://bit.ly/3YTTHiQ   Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts. CrossFit Templum – CrossFit Warm-Up 3 sets: 10 reps or :30 of each movement: Samson stretch lunge PVC overhead squat (weight in heels) Strict sit-ups (minimal arm movement) Good mornings (neutral spine) Strict pull-ups (full ROM) […]

Announcements March Newsletter:http://bit.ly/3YTTHiQ   Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts. CrossFit Templum – CrossFit Warm-Up 3 rounds: Run 200m (slow | medium | fast) 25 ft spiderman and reach | side lunge | Samson lunge 25 ft knee huggers | standing figure 4 | high knees

Announcements March Newsletter:http://bit.ly/3YTTHiQ   Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts. CrossFit Templum – CrossFit Warm-Up 2 rounds- :30s good mornings :30s shoulder stretch with pvc :30s air squat :30s high knees :30s jumping jacks Specific Warm-up Specific Warm Up: 6 DB snatch (3 one side, then

Announcements March Newsletter:http://bit.ly/3YTTHiQ   Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts. CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row, bike, or ski 10 push-ups 10 sit-ups or v-ups 10 ring rows 1 set: 1:00 row, bike, or ski 7 handstand push-ups 7 knees-to-elbows 7 burpees 7

CrossFit Templum – CrossFit Warm-up 1 set: 5 inchworms + 3 push-ups/rep :30 shoulder taps 15 hollow rocks 15 supermen :30 kip swings Specific Warm Up Ring MU Progressions & Row and Overhead Lunge Prep: 1 set: 130/150-m row 10 single-DB overhead walking lunges 130/150-m row 5 single-arm DB overhead walking lunges/arm – For the

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating spiderman stretches 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 alternating reverse lunges 5 push-ups to down dog 10 PVC around-the-worlds Specific Warm Up PROGRESSION FOCUS Setup Wide grip, hook grip, feet under the hips, weight in the heels,

CrossFit Templum – CrossFit Warm-up 1 set: 30 jumping jacks 10 alternating spiderman stretches 10 push-ups to down dog 1 set: 5 single-arm ring rows/arm 5 foot-assisted ring dips 30 jumping jacks 5 ring rows 5 jumping ring dips 1 set: 5 jumping pull-ups 5 jumping ring dips (use feet less) 30 jumping jacks 5

CrossFit Templum – CrossFit Warm-up 2 rounds: :20 Samson lunge stretch/leg 10 alternating single-leg v-ups :20 superman hold 7 wall squats 3 wall walks 200-m run or 1:00 row, bike, or ski Specific Warm Up DB Squat Review: 5 Pause Goblet Squats 5 Goblet Squats 5 DB Squats Demo DB Facing Burpee Workout Prep: 1

CrossFit Templum – CrossFit Warm-up 1 ROUND 10 Single Ring – Ring Rows 10 Banded Chest Press 5/5 High Knee Lunges 1 ROUND 5 Close Grip Pull ups 10 Push Ups 5/5 Box or Band Pistol Squats 1 ROUND 5 Pull to Stand 10 DB Floor Presses (moderate weight) 5/5 Box or Band Pistol Squats

CrossFit Templum – CrossFit Warm-up 1 set: 10 leg swings/leg 10 lateral leg swings/leg 5 air squats 5 sumo stance squats 5 narrow stance squats 5 air squats 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists/direction 5 air squats 5 sumo stance squats 5 narrow stance squats 5 air squats