Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 
Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
EMOM 4:
:40 row, bike, run, or ski
:20 rest
1 set:
10 arm circles forward
10 arm circles backwards
10 arm swings across
5 hip circles each direction
5 torso twists each direction
10 alternating toe touches
10 Samson stretch
10 elbow-to-instep
10 alternating scorpion stretches
10 lying hip crossover each direction
5 inchworms
5 downdog to cobras
Specific Warm-up
Sumo Deadlift High Pull Prep & build:
2 sets:
5 sumo deadlift high pulls
– Build to workout load.
2 rounds:
4 sumo deadlift high pulls
4 lateral burpees over the bar
:15 plank hold
– Use workout load and movement variations.
Metcon
Metcon (Time)
For time:
30 sumo deadlift high pulls (55/75 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Intermediate: 20 reps & :45 sec planks
Beginner: 15 reps & :30 sec planks
Finisher
Accumulate:
30 GHD Back Extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
6 rounds for calories:
:30 bike
:30 rest
– Hold 300/400+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest
– Hold 350/450+ watts.
– 75+/110+ calories.
– Use your arms to push and pull the handles.
– Get as close as you can to an unsustainable pace.
– Ok to see a drop off in calories as you progress through rounds.
– Try to use an Assault Bike or Echo Bike if available. If not, a C2 Bike will work.
– If you do not have a bike, row or ski.