Announcements
Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs
Battle of the Box June 24th Battle of the Box 2023
CrossFit Templum – CrossFit
Warm-Up
1 round:
3:00 on cardio machine of athletes choice.
• Increase pace each minute.
PROGRESSIVE DYNAMIC BIKE WARM-UP
1 set:
10 alt groiners
20 plank shoulder taps (feet on floor)
2:00 machine (slow)
1 set:
20 reverse lunges
20 pike shoulder taps
1:30 machine (med)
1 set:
20 jump squats
6 wall walks
1:00 machine (fast)
Metcon
Metcon (Calories)
12 rounds for calories:
:30 bike row or ski
:30 rest
*FULL SEND EVERY ROUND*
Strength
DB Bench Press (3 X 12)
superset with DB Row
One arm dumbell row (3×12)
superset with db bench
Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg
:30 scorpion stretch
