Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm up
3 rounds:
1:00 bike
10 single-unders
10 toy soldier kicks
10 inchworm + push-ups
10 alternating Spiderman + reaches
10 box step-ups
:30 Samson stretch/side
Specific Warm-up
Box Jump Over Prep:
10 Box step ups
8 box step overs
5 box jumps
4 box jump overs
2 rounds:
10 box jump-overs
50-ft farmers carry
– Use workout load.
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (50/70 lbs)
– Use two DBs.
– Step down from the box.
Intermediate: 35/50#
Beginner: 16/20in, 15/20#
Finisher
Metcon (Checkmark)
EMOM 6:
Min. 1 | Max time in a plank hold
Min. 2 | Max flutter kicks
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Rounds)
EMOM 20:
4/5-calorie Echo Bike + 5 burpee box jump-overs (20/24 in)
– Perform both movements within each minute and have some time to rest before starting the next round.
– Aim for at least 15 seconds of rest before starting the next minute. Reduce the calories and/or burpee box jump-overs if needed.
– Echo Bike substitution: Same calories on an Assault Bike, C2 Bike, row, Ski-erg
