Announcements
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
Fall Templum Newsletter: https://bit.ly/3GvB3Y4
CrossFit Templum – CrossFit
Warm Up
AMRAP 4:
20 jumping jacks
5 push-ups
20 alternating shoulder taps
5 shoulder presses (PVC)
Specific Warm-up
4 sets:
3 shoulder presses
Strength
Shoulder Press (3-3-3-3-3-3-3)
Metcon (Weight)
Score total load
All 7 sets
Skill
On an 8:00 clock:
Handstand walk practice
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
50 GHD sit-ups
200-ft handstand walk
50 GHD hip extensions
– Complete the work in the prescribed order while resting as needed.
– Scale the sit-up range of motion and the handstand walk distance as needed.
– Sub 50 alternating shoulder taps with your stomach or back facing the wall if needed.
– Scale hip extension range of motion so you can complete at least 10 unbroken reps in each set. If necessary, perform good mornings with an empty barbell.
