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
2 sets:
5 inchworms
10 alternating lateral lunges
5 x [2 shoulder taps + 1 push-up]
10 counterbalance squats (10-15 lb)
5 scap pull-ups
10 ring rows
Specific Warm Up
Front Squat and Pull-up Prep
Front Squat (6-5-4-3-2)
– Take the bar from the floor
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
4 front squats (125/185 lb) RX+
4 strict pull-ups
Intermediate RX: 95/135 & 2 strict pull-ups
Beginner: 55/75 & 4 ring rows or banded pull-ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– To add weight to the dips, pinch a dumbbell or med ball between your legs. You can also use a weight belt.
– Perform the dips on rings or dip bars. More advanced athletes should perform their reps on rings.
– Switch the movement to a double-DB shoulder press if you cannot perform strict handstand push-ups.
