Announcements
Everybody bring a body this Saturday 9am and 10am!!! Reserve your spot!
Templum’s Silent Night
CrossFit Templum – CrossFit
Warm-up
Warm-up:
3 rounds:
(30sec ea. movement)
Rd1.High Knee March
Rd2. High Knees
Rd3. Jump Squat
Samson stretch
Mt. Climbers
Scorpion Stretch
Push-up to down dog
Rest
Specific Warm-up
Demo Movements and Scaling Options:
RX Med Ball 14/20#, DB 35/50#, AbMat
Intermediate: 10/14#, 20/35#
Beginner: 10#, 12/20#, AbMat
Shuttle Run, Lunges, Burpees over ball
Wall balls, bear crawls, AbMat Sit-ups
DB Snatch, Goblet Squats, Push Press Plank or Hollow
Metcon
Triple Threat AMRAP’s (AMRAP – Reps)
AMRAP 8:
100ft shuttle run 14/20#
10 Walking lunges 14/20#
5 burpees over ball
*partners must alt. movements*
Prep & Rest 4min
AMRAP 6:
10 Wall Balls 14/20#
25 ft Bear Crawl
*Max AbMat Situps*
*Score wall balls and sit-ups*
*Each partner must complete full set while other partner is doing sit-ups*
Prep & Rest 4min
AMRAP 4:
8 DB Snatch 35/50#
8 DB Goblet Squat
8 DB Push Press (4 ea. arm)
*One partner completes a set while other holds a Plank Hold or Hollow hold*
RX Med Ball 14/20#, DB 35/50#, AbMat
Intermediate: 10/14#, 20/35#
Beginner: 10#, 12/20#, AbMat
Cool Down
:30 Child Pose
:30 Pigeon Pose (ea. leg)
:30 Scorpion Stretch hold (ea. leg)
