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CrossFit Templum – CrossFit KB Circuit – Teams of 3 (AMRAP – Rounds and Reps) 25:00 Minute AMRAP —————— 6 – Push-up -> 2 Kettlebell touch (Team) 6 – Kettlebell Overhead Carry 10 – Kettlebell Around the world 10 – Kettlebell Hang Cleans 10 – Kettlebell Under-pass —————— RX+ 70/53 RX 53-35 Scaled Lower weight […]

CrossFit Templum – CrossFit KB Circuit – Teams of 3 (AMRAP – Rounds and Reps) 25:00 Minute AMRAP —————— 6 – Push-up -> 2 Kettlebell touch (Team) 6 – Kettlebell Overhead Carry 10 – Kettlebell Around the world 10 – Kettlebell Hang Cleans 10 – Kettlebell Under-pass —————— RX+ 70/53 RX 53-35 Scaled Lower weight

CrossFit Templum – CrossFit Saturday Warmup (No Measure) TIME 15:00 3 Sets :20on / :10off Dead hang 1 Set 10 Scap Pull-ups 10 Kip Swings 5 – Push-up to pike (5 second pause) 1 Set 5 – Kettlebell deadlift 3/3 – Kettlebell hip swings 3/3 – Kettlebell upright row 3/3 – Kettlebell Hang Cleans 3/3

CrossFit Templum – CrossFit Saturday Warmup (AMRAP – Reps) RX+ 70/53 RX 53/35 Scaled Lower weight than RX ———— TIME 15:00 3 Sets :20on / :10off Dead hang 1 Set 10 Scap Pull-ups 10 Kip Swings 5 – Push-up to pike (5 second pause) 1 Set 5 – Kettlebell deadlift 3/3 – Kettlebell hip swings

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, ski, or jog 1 set: :30 band pull-aparts 10 inch worm + push-up 10 ring rows :15-:30 handstand hold 5-10 ring rows 10 push-ups :30 band pull-aparts – Rest :10 between movements. Specific Warm-up Handstand push and Ring Dip prep: Mini round: 3 handstand pushups

CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders 3 inchworms 10 seated leg raises (easy) 10 strict hanging knee raises 1 set: :30 speed singles 3 inchworms 10 seated leg raises (moderate) 5 strict hanging tuck-ups 1 set: :30 power singles 3 inchworms 10 seated leg raises (hard) 3-5 strict toes-to-bars Specific Warm-up Strict

CrossFit Templum – CrossFit Warm-up Partner Rowling Warm-up: Pull-up skill drill penalties Specific Warm-up Row pacing and technique progressions: 5 sets: 30sec on and 30 sec off Metcon Metcon (Distance) 5 rounds for distance: :20 row/bike – Rest :40. :30 row/bike – Rest :30. :40 row/bike – Rest :20. :50 row/bike – Rest :10. 1:00

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 PVC pass-throughs :30 alternating Spiderman stretch :30 Kang squats 100-meter run 1 set: 200-meter run, faster Specific Warm-up Snatch drills and prep Skill & Strength Snatch (Every 2:00 for 5 sets: 3 snatches) Metcon Metcon (Time) 4 rounds

CrossFit Templum – CrossFit Warm-up 3 sets: 25 jumping jacks 8 alternating reverse lunges 8 alternating forward lunges Specific Warm-up Kipping pull-up progression and practice. 10min practice Metcon Metcon (Time) For time: 30 DB devils presses (35/50 lb) 50 DB step-ups (12 in) – Use 2 dumbbells.Intermediate: 20/35 Beginner: 15/25 Work Your Weakness (Strength;Skill;Stamina) Metcon

CrossFit Templum – CrossFit Warm-up Coaches choice Metcon Complete with a partner 9/11 Tribute WOD (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed