Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
1 set:
400-meter run (sub 500-meter Ski-erg, row or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating Spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 box step-ups
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 box jumps
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
10 box jump-overs
Specific Warm-up
On a 8:00 clock:
5 attempts to establish a high box jump
Metcon
Metcon (Time)
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
Intermediate: 20/35#
Beginner: 15/20# & Step ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
EMOM 20:
Min. 1 | :30 double-unders
Min. 2 | Max distance handstand walk
– This is a great time to practice double-unders even if you get frustrated.
– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.
