Announcements
April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
2 rounds:
:30 Jumping Jacks
:30 straight-leg sit-ups
:30 Jump Squats
:30 sec ea. movement:
Bottom Squat Hold
Banded Straddle
Groiner ea side
Samson Lunge ea side
Scorpion ea side
Couch ea side
Kneeling Rotation ea side
Calf stretch ea side
Specific Warm-up
5 sets:
:20 run, row, bike, or ski
:10 rest
:20 run, row, bike, or ski
:20 rest
For the final 200-m set, athletes should maintain a sustainable or conversational pace to identify their starting pace for the workout.
1-set:
200-m run or row or a 400-m bike
Metcon
Pick your poison
Beginners: Just work for 20mins
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row
10K Bike (Time)
For Time
10, 000 Meter Bike
Cool Down
Accumulate:
1:00 lacrosse ball foot roll/foot