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CrossFit Templum – CrossFit Warm up Quickly decide on your version and warm up specific movements Metcon 12 Day of Christmas 2.0 (Time) 12 Days of Christmas WOD 2.0 *Complete like the song* 1 – Clean and Jerk 185/125 2 – Muscle ups 3 – Strict Handstand Pushups 4 – Deadlifts 185/125 5 – Thrusters […]

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Specific Warm-up Squat Clean & Pull-up Prep 4 sets: 2-3 squat cleans – Build in load. – Rest 1:00-1:30 between sets. Metcon Peek-A-Boo (AMRAP – Rounds and Reps) AMRAP 10: 4

CrossFit Templum – CrossFit Warm-up Partner rowing warm-up On a 6:00 clock: Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement. Partner B: as soon as partner A gets off of the rower, partner B starts

CrossFit Templum – CrossFit Warm-up 200m jog 10 scorpions 5 pushup to down dogs 100m run 10 groiner stretch 5 med ball front squats 50m farmers carry 10 scap retractions 5 burpees Specific Warm-up Deadlift build and Rope Climb Prep: 4 sets of 5 deadlifts building to workout weight. After each set one rope climb

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