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CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 3 sets: :30 jumping jacks :30 Alternating spiderman pose :30 hollow rocks :30 air squats – rest :10 between movements Strength Metcon (Weight) 5 sets for load: 3 weighted strict pull-ups Metcon Metcon (Time) For time: 100 burpee pull-ups * Pull-up bar is 12 in above […]

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 5: 20 jumping jacks 10 sumo deadlift high pulls (empty barbell) 10 push-ups to down dog 10 push presses (empty barbell) Strength Metcon (Weight) 8 sets for load: 2 shoulder presses *total weight of all 8 sets* Push Press (Heaviest set of 2) Metcon 2

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 2 sets: :20 of work/:10 of rest: Left-leg single-leg toe touches Right-leg single-leg toe touches Ring rows push-ups Strict knee raises 1 set: 3-5 mixed grip, narrow grip strict pull-ups/side Specific Warm Up Warm-up (No Measure) 1 set: 10 deadlifts (empty bar) 10 deadlifts (light load) –

CrossFit Templum – CrossFit Warm Up 1:00 single unders 10 plate hops 10/25 1:00 Big jump single unders 10 air squats :30 Right leg singles 10 Push ups :30 Left leg singles Specific Warm Up 4:00 Double under practice 50 Double-unders for Time: (Time) Time is capped at 2:30 Double your unders (AMRAP – Rounds

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 30 jumping jacks 5 staggered stance good mornings/leg 10 leg swings/leg (across the body) 10 alternating plank reach throughs 1 set: 100-m jog 10 DB deadlift 10 sit-ups 1 set: 100-m jog 10 DB hang power cleans 10 alternating v-ups 1 set: 100-m jog 10

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) EMOM 8: Min. 1 | 1:00 slow row Min. 2 | :30 squat-to-stands Min. 3 | 1:00 fast row Min. 4 | :30 air squats Strength Metcon (Weight) EMOM 7: 2 front squats – From the floor. *add up total weight from each set for your score*

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: 50-ft shuttle run 15 ground plate to overhead (10/15) 50-ft shuttle run 10 overhead lunges (10/15) (5/side) Strength Push Press Prep and progression Push Press (5-5-5-5) Metcon Metcon (Time) 5 rounds for time: 15 push jerks (65/95 lb) 12 chest-to-bar pull-ups 9 sumo deadlift high

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 bike – Rest :10 :20 good mornings (empty barbell or training bar) – Rest :10 Specific Warm Up Warm-up (No Measure) Hang Power Clean Progressions then… 3 sets: 6 hang power cleans 6 lateral burpees over the barbell 6 alternating front-rack lunges Metcon (5

CrossFit Templum – CrossFit Warm-up (No Measure) coaches choice Metcon (Time) Sunday is September 11 This workout is to honor the fallen and the heroes of this horrific event ————————— The September 11 attacks, commonly known as 9/11, were four coordinated suicide terrorist attacks carried out by the militant Islamic extremist network al-Qaeda against the

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :40 50-ft shuttle runs :10 rest :30 alternating shoulder taps :10 rest :20 supinated grip hang from bar 1 set: :40 50-ft shuttle runs :10 rest :30 tuck-ups :10 rest :20 mixed grip hang from bar 1 set: :40 50-ft shuttle runs :10 rest