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CrossFit Templum – CrossFit Metcon (Time) 1 set: 100-meter jog :30 hip flexor to hamstring stretch/side 10 ring rows (easy) 10 air squats :15 hollow hold 1 set: 100-meter run 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 1 set: 100-meter run 10 walking lunge steps 10 ring rows […]

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses

CrossFit Templum – CrossFit Warm-up 1 round: 400-meter run :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5 empty bar deads 5 banana rolls 10 alt DB hang snatches 10 empty bar deads 10 AbMat situps 200m farmers carry 35/53# (one arm out and one arm back) Metcon

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5 empty bar deads 5 banana rolls 10 alt DB hang snatches 10 empty bar deads 10 AbMat situps 200m farmers carry 35/53# (one arm out and one arm back) Metcon

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up Hang Snatch Prep: 7 high hang shrugs 7 hang muscle snatches 7 snatch

CrossFit Templum – CrossFit Warm-up 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell snatch/arm :30 burpees Specific Warm-up 2 sets x :20 fast pull, slow return | Demonstrate a fast pull and then a controlled return to

CrossFit Templum – CrossFit Warm-up 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups Specific Warm-up Handstand push-up Prep:

CrossFit Templum – CrossFit Warm Up (No Measure) Partners Alternate :30 on Row until 2:00min THEN… 3 ROUNDS 5/5 DB Strict Press (RD3: 5/5 DB Push Press) 5/5 Hang DB High Pull (RD3: 10 Alt Hang DB Snatches) 10 Up Downs (RD3: 5 Up Down to Target) THEN… Partners Alternate :30 on Row until 2:00min