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Announcements Open gym closing at 10:30am Join us for 12pm 5pm or 6pm classes today and back to normal schedule tomorrow. CrossFit Templum – CrossFit Warm up 3 mins on machine of choice Then 2 sets: :30 split squat hold/side 12 alt V-ups 10 hip airplane/side 10 banded good mornings Specific Warm-up 2 sets: 16 […]

CrossFit Templum – CrossFit Warm-up 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Specific Warm-up Snatch Prep drills Skill & Strength Metcon (Weight) EMOM 8: 1 snatch pull 1 power snatch 1

CrossFit Templum – CrossFit Warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump

CrossFit Templum – CrossFit View Public Whiteboard Warm-Up 4 sets: 25 Jumping Jacks :30 Dead bar hang 15 Push press (empty bar) 5 Back Squats (empty bar) Strength Push Press (10min to build to heavy set of 6) from the floor Metcon Breaking Bad John Curl (WOF WOD) (Time) 3 rds of: 25 Air Squats

CrossFit Templum – CrossFit Warm-up 2 sets: :30 easy row :30 moderate row :30 easy row :30 hard row 10 alternating scorpion stretches 5 dumbbell shoulder presses 5 jumping ring dips Specific Warm-up Ring dip and HS Pushup practice Metcon Metcon (Time) 4 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m

CrossFit Templum – CrossFit View Public Whiteboard Warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push presses 5 deadlifts :30 burpees Strength Push Jerk (10min to build to heavy set of 3) Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats Specific Warm-up CTB Pull-up prep and Front squat build 3-5 sets:

CrossFit Templum – CrossFit Warm Up 3 ROUNDS 10 Back Rack Elbow Punches 5 Muscle Cleans 5 Hang Cleans 5 Power Cleans 5 Lateral Over The Line Up Downs 10 Kip Swings or 3 Pull Stands 5 Pull Ups or 2 Partial Rope Climb (Rd3: 1 Full Rope Climb) Team of 3 Parter Metcon Power

CrossFit Templum – CrossFit Warm-up 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Specific Warm-up Movement Prep and mini