Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
10 push-ups to down dog
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
10 up-downs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
10 lateral burpees over the rowing machine
Specific Warm-up
Toes to bar, Kettlebell OH walking lunge Prep:
OVERHEAD WALKING LUNGE
3 sets:
6 double-kettlebell overhead walking lunges
– Increase load to find workout weight. MINI ROUND
1 set:
5 toes-to-bar
5 double-kettlebell overhead walking lunges
5-calorie row
5 lateral burpees over the rowing machine
– Use workout weight.
Metcon
Metcon (2 Rounds for time)
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
Intermediate: Knees to armpit & 26/35#
Beginner: Knee to 90 & 10/15#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
10 sets:
50-ft handstand walk
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.
