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
4 sets:
:30 row
:20s rest
2 sets:
30 single-unders
:20 Samson stretch/leg
10 burpees
5 single-arm dumbbell shoulder-to-overhead/arm
Specific Warm-up
5 DB deadlifts/arm
5 DB hang snatches/arm
5 DB snatches/arm
10 bodyweight lunges
5 OH DB lunges/arm
1 Mini Round:
1 set:
6 burpees
30 double-unders
6 left-arm dumbbell snatches (35/50 lb)
6 right-arm dumbbell snatches
100/150-meter row
10 single-arm overhead dumbbell lunges (35/50 lb)
Metcon (Time)
For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell (35/50 lb)
– Switch arms on the lunges as needed
