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CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 1 set: 200-meter […]

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set: 1:00 row, moderate 10 PVC pass-throughs (moderate grip) 5 kip swings 6 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 1:00 row, fast 10 PVC pass-throughs (narrow grip)

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunge steps :30 up-downs

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunge steps :30 up-downs

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunge steps :30 up-downs

CrossFit Templum – CrossFit Warm-up Complete 3 rounds: Partner 1: 1 min on a machine Partner 2: 5 inch worm pushups Scorpion stretch Partner 3: 5 deadlifts 5 hang cleans 5 push press 5 front squats 5 sychro burpees Then… build to workout load 5 sychro burpees Metcon Three’s a Crowd (AMRAP – Reps) Teams

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Specific Warm-up Strick HSPU and Hang Clean Prep & Build up 2-3 sets:

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to bar prep Metcon Metcon (Time) For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to bar prep Metcon Metcon (Time) For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run

CrossFit Templum – CrossFit Warm-up 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Rack position prep 1 set: :20 back rack elbow raise, right arm :20 back rack elbow raise, left arm :20 back rack