Announcements
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
Fall Newsletter: https://bit.ly/3GvB3Y4
CrossFit Templum – CrossFit
Warm Up
2 rounds:
50ft. banded side steps
:30 single-unders
10 pvc pass throughs
:30 single-unders rt. leg
10 pvc oh squats
:30 single unders lt. leg
10 pvc snatch balance
:30 single double under alt.
10 pvc squat snatch
:30 double unders
Specific Warm-up
Snatch Drills with empty barbell
Snatch (10min to build to heavy single)
Metcon
Bethalina WOF WOD (Beth Lee) (AMRAP – Rounds and Reps)
10min AMRAP
40 Double unders
10 Overhead Squats 65/95#
2min Rest
Then 5mins to find 1RM Overhead Squat
Intermediate: 55/75
Beginner: 35/45 and single unders
Overhead Squat (5min to find 1RM)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
Every 2:00 for 10 sets:
200/250-meter row
– Record your slowest interval. – Rest with the remaining time with the 2:00 clock. – Do not pace the intervals.