CrossFit Templum – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2 sets:
1:00 bike
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 single-leg toe touches/leg
10 unweighted good mornings
250820 (10 Rounds for weight)
– RX –
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike
– INTERMEDIATE –
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
6/8-cal bike
– BEGINNER –
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
4/6-cal bike
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
– AT-HOME – (10 Rounds for weight)
– AT-HOME –
Every 2:00 for 10 rounds:
3-5 double-DB power cleans (35/50 lb)
3-5 double-DB hang power cleans
15 jumping air squats
