March 2025

CrossFit Templum – CrossFit View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 2 (Checkmark) PARTNER 1 PARTNER 2 PARTNER 3 10 Kip swings 5 KB Deadlift 20 Forward arm rotations 10 Scap pulls (Reset) 5 KB Hip swings 20 backward arm rotations 3 T2B 5 Russian KB 20 Calve raisers 3 Pull-ups (RX+ Add 3

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250322 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Stamina I 105:00-110:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250321 55:00-70:00 Workout 2: Skill I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 banded pull-aparts 5 push-ups to downward dog 10 banded pass-throughs 1 set: 200-meter run 15 jumping jacks 10 push-ups 15 jumping jacks 20 sit-ups 15 jumping jacks 10 push-ups 15 jumping jacks 200-meter run 250321 (Time) – RX – For time:

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 bike, ski, or row 10 monster walk steps forward 10 monster walk steps back 10 Spiderman lunges 10 Cossack squats (5/leg) 5 kettlebell good mornings 5 kettlebell goblet squats Back Squat (- RX – Every 1:30 for 12 sets: 3 back

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets with a partner: 1:00 bike, row, or ski 1:00 inchworm + push-ups – One starts on the bike, row, or ski, and the other on the inchworm + push-ups then switch. 3 sets: 10 band pull-aparts 10 banded good mornings 10 ring

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250319 85:00-90:00 Workout 3: Accessory – I 100:00-115:00 Workout 3: Accessory – II 120:00-130:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250318 45:00-65:00 Workout 2: Strength III 75:00-90:00 Workout 3: Midline 95:00-105:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration