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
THE CROSSFIT WARM-UP
2 sets:
10 Samson stretch lunges
10 PVC good mornings
10 PVC overhead squats
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Specific Warm-up
RUNNING
EMOM 3:
100-m run
– Build in pace with each run.
DB STEP-UPS
3 consecutive step-ups/leg
6 alternating step-ups
3 consecutive DB step-ups/leg
6 alternating DB step-ups
MINI-ROUND
Look to finish in under 1:30.
1 set:
200-m run (fast)
10 DB step-ups
Metcon
Metcon (3 Rounds for reps)
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB.
Intermediate: 400m run & 25/35# Dbs
Beginner: 400m run & Max rep step up @ 20ins
Finisher
Metcon (Checkmark)
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
Cool Down
2 sets:
1:00 foam roll quads
:45 foam roll glutes/side
