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
2 sets:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
Specific Warm Up
2 sets:
200-meter run
– Rest 2:00 between sets.
1 set:
200-meter run
10 burpees
Metcon
Metcon (3 Rounds for reps)
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees
beginner: 200 400 600
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, Assault Bike, or Echo Bike.
– 150 calories or more across the entire effort.
