Announcements
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
Fall Templum Newsletter: https://bit.ly/3GvB3Y4
CrossFit Templum – CrossFit
Warm up
1 set:
200-meter run
50 ft of each: down & back
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges
Bunny hops
Broad jumps
Burpee broad jumps
1 set:
200-meter run
Specific Warm Up
MEDICINE-BALL CARRY
1 set:
50-meter med-ball jog
– Rest :15-:30.
50-meter med-ball run
SINGLE-KETTLEBELL CARRY
1 set:
50-meter carry at the shoulder
– Rest :15-:30.
50-meter carry at the side
DOUBLE-KETTLEBELL CARRY
1 set:
50-meter double-kettlebell carry, slow
– Rest :15-:30.
50-meter double-kettlebell carry, fast
Metcon
Metcon (Time)
For time:
1,600-meter run
800-meter med-ball carry (14/20 lb)
400-meter single-KB carry (35/53 lb)
200-meter double-KB carry (35/53 lb)
Intermediate: 10/14 & 20/35
Beginner: 800/400/200/100
