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 set:
400m Run or 2min on a machine
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 KB windmills/arm
1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm
1 set:
:30 lateral burpees over the KB
20 KB swings
Specific Warm-up
Deadlift & Burpee Prep:
10 empty bar good mornings
10 hops over the bar
5 empty bar deadlifts to top of knee
5 empty bar deadlifts from top of knee
5 burpees over the bar
2-3 build up sets to workout weight
Metcon
Metcon (Time)
For time:
21-15-9:
Deadlifts (155/225 lb)
Lateral burpees over the barbell
Intermediate: 125/185
Beginner: 95/135
Skill
Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups
Cool Down
3 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
