June 2026

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–3:00 Banded 7s (2 sets) 3:00–6:00 2 rounds 10 Air Squats 3 Lunge Matrix (each) 10 Hollow Rocks 6:00–10:00 3 rounds 10 Russian Swings (light) 25ft Walking Lunge 10-second Handstand Hold Workout Prep: 2 sets 5 Kettlebell Swings 10ft Kettlebell Lunge *Rest […]

CrossFit Templum – Templum Competitive Track Metcon (Time) 5 rounds 20 V-Ups 10 Strict Pull Ups 10 Dumbbell Z-Press (2×35/20) (or RPE 7/10) *score is total time for this piece

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Intervals 6 x 400m (BURPEES TIMED Penalty – 1 minute rest) (18) Then into: WOD 1 3 rounds (15) 400m run 40m burpee broad jump 25 m sled push WOD 2 3 rounds (12) 250/300m ski 20 wall balls Strength Finisher 4 sets 7/7 DB Bulgarian split lunges

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 5 minute run progression: 20 seconds each: Walk, jog, sprint Repeat for 5 minutes total Skill 3 rounds 1:00 Ski or Row 5 Burpees 5 DB thrusters Metcon (Distance) 10 min AMRAP Partner 1: max Ski or Row while partner 2 works Partner 2: 10 Sit-ups, 10 Burpees,

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Running Build 0:00–2:00 Easy Jog 2:00–5:00 2 rounds 10 Leg Swings (each) 10 Ankle Rolls L/R (each) 10 Walking Lunge Steps 10 Reverse Lunges 5 Sit Ups 5:00–10:00 2 rounds 20 High Knees 20 Butt Kicks 20 High Skips 20 Line Hops 10

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 3 rounds 10 Pass Throughs 5 Burpees 5 Step Ups 100m Ski Skill Power Snatch Metcon (Time) 4 Rounds 10 Power Snatch 12 Burpee box jumps

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 10:00 Clean & Jerk Flow 0:00–2:00 Easy Bike or Row 2:00–5:00 2 Rounds 10 Roll and Reach 10 Deadbugs 10 Banded Pass Throughs 10 Banded Good Mornings 10 Banded Strict Press 5:00–10:00 3 Rounds 3 Up Downs 5 Broad Jumps 5 PVC Muscle Cleans 5

CrossFit Templum – Templum Competitive Track Metcon (Calories) 5 Sets 20 Sec at RPE10 1 Min at RPE3 20 Sec at RPE10 1 Min at RPE3 20 Sec at RPE10 *Rest 2 minutes between sets.

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–4:00 2 Rounds 5 Dynamic Squat Stretches 10 PVC Pass Throughs 5 PVC Muscle Snatch 5 PVC Overhead Squats 4:00–7:00 2 Rounds 4 Up Downs 4 Box Step Ups 4 Front Squats (empty bar) 4 Back Squats (empty

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–7:00 3-4 Rounds 20 Single Unders 10 Alternating Lunges 10 Hollow Rocks 5 Single Arm Dumbbell Clean and Jerks (each) Workout Prep: 2 Rounds 5/4 Calorie Bike 10 Double Unders 10ft Overhead Carry (each/build in weight) Late