March 2023

CrossFit Templum – CrossFit Warm-up 3 rounds: :30 single-unders :30 plank shoulder taps :30 single or double-unders :30 air squats – rest :10 between movements Specific Warm Up Burpee Pull-up Review and Prep Metcon 100 Burpee Pull-ups (Time) For time: 100 burpee pull-ups – Pull-up bar is 12 in/30 cm above reach.Intermediate:– Pull-up bar is […]

CrossFit Templum – CrossFit Warm-up 2 sets: 10 alternating spiderman stretches 10 alternating soldier kicks 10 alternating plank reach-throughs 10 alternating v-ups 1 set: 10 single-leg DB deadlift/leg 10 single-arm DB shoulder presses/arm 10 DB good mornings 30 DB Russian twists Specific Warm Up Reveiw DB Snatch then.. Workout Prep: 3 sets: 3 DB power

CrossFit Templum – CrossFit Warm-up AMRAP 3 w/ a partner: P1 – 100-m run, row, or 8/5 calbike P1 – AMRAP up-downs – Rest :30-1:00 AMRAP 3 w/ a partner: P1 – 100-m run or row, or 8/5 calbike P1 – AMRAP burpees – Rest :30-1:00 AMRAP 3 w/ a partner: P1 – 100-m run

CrossFit Templum – CrossFit Warm-up 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-land off of the plate 5 step-up + squat landing/leg 10 box jump + step-down (alternating step-down leg) 5 box jump + squat landing 5 box jump + slow rebound 5 box jumps Specific Warm Up Deadlift and

CrossFit Templum – CrossFit View Public Whiteboard Warm-up On a 5-minute clock: 5 jumping jacks 10′ bear crawl // 1 wall walk 5 muscle snatches 10 overhead alternating lunges 5 lateral hop over PVC // 15 single-unders Specific Warm Up HANDSTAND WARM-UP | 5:00mins 5 HR Push-ups 2 scaled wall walks 1 wall walk 5

CrossFit Templum – CrossFit Warm-up On a 5-minute clock: 5 jumping jacks 10′ bear crawl // 1 wall walk 5 muscle snatches 10 overhead alternating lunges 5 lateral hop over PVC // 15 single-unders Specific Warm Up HANDSTAND WARM-UP | 5:00mins 5 HR Push-ups 2 scaled wall walks 1 wall walk 5 strict hspu Snatch