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CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 5 minute progression: walk, jog, sprint -into- 25ft Lengths: Skip Bear crawl Walking lunge Side shuffle Skill 3 rounds 10-yard sled push 5 Double Dumbbell Deadlift Metcon (AMRAP – Rounds and Reps) 8-minute AMRAP Partner 1 sled push 30 yards Partner 2 max DB DL while partner 1 […]

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 2 min row 2 min ski (or jog around the gym) 2 min bike 10 push-ups 10 squats 10 monkey hangs Metcon (Time ↓ Shorter is Better) 5 Ring Rows/Pull Ups 10 Push Ups 15 Air Squats 10 Ring Rows/Pull Ups 15 Push Ups 20

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Machine 2:00–5:00 2 Rounds 10 Sit Ups 5 Dynamic Squat Stretches 2 Inchworms + Double Push Up 5 PVC Muscle Snatch 5 PVC Snatch Push Press 5:00–10:00 3 Rounds 3 Empty Bar Muscle Snatch 5 Wall Balls 5 Hanging Knee

CrossFit Templum – Templum Competitive Track Extra Fitness (Monthly Challenge) (AMRAP – Reps) Every 2:00 (10:00) 60 seconds Max Lateral Burpees Over Bar 60 second Rest (Score is Total Reps) *Pace should be around 80-85% (RPE 8)

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Run or Jump Rope 2:00–5:00 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Scap Push-Ups 10 Walking Lunge Steps 5:00–10:00 3 Rounds 5 Empty Bar Bench Press 3 Inchworms 100m Run (Build in pace) Workout Prep: 2 sets @

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 sets 100m Run (or 6 shuttle runs) 10 Pass Throughs 5 Inch worms with Push Up 10 Air Squats 5 PVC Shoulder Press * Each shuttle run rep is 25 feet down + 25 feet back. Skill Wall Balls over the rig: Have athletes

Announcements 10 Days till Templum Summer Block Party!!! Are you ready? Not to late to participate. Spectator, Athlete, Sponsor!!! 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: 4 empty bar thrusters 6 empty bar good mornings 8 empty bar deadlifts 4:00–7:00 2

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 6 minute progression 30 second walk, 30 second jog, 30 second sprint (repeat until time is up) Skill 3 sets: 4 wall balls Wall Ball carry 10 yards 4 sit-ups Metcon (AMRAP – Rounds and Reps) 10-minute AMRAP 8 wall balls “sand bag carry” (with wall ball) 15

CrossFit Templum – Templum Competitive Track Monostructural (AMRAP – Rounds and Reps) 30 min AMRAP 300/250m Ski 30 Double Unders 300/250m Row 30 Double Unders 3 Burpee Box Get Overs (48/42)* *Increase the Burpee Box Get Overs by 3 reps every round: 3-6-9-12-15-18 etc. *Each machine is worth 5 reps (every 60/50m is 1 rep).

Announcements 10 Days till Templum Summer Block Party!!! Are you ready? Not to late to participate. Spectator, Athlete, Sponsor!!! CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Track Work: 2 x 500 m (30 Seconds rest in between) 3 X 1000 m (90 Second rest in between) 90 second rest then… WOD 1 2 rounds 15