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
Game Time:
Basketball Jones 😉
Specific Warm Up
1 round:
4 box step-ups
4 med-ball front squats
4 box jumps, low box
4 med-ball push presses
4 box jumps, workout height
– Step down from the box.
1 round:
4 wall-ball shots
4 toes-to-bars
4 box jumps
– Step down from the box.
– Use workout variations of each movement.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
Intermediate: Same
Beginner: 9ft/10ft, 10/14# Knee raises
12in box
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
100-ft sled push (50/90 lb)
100-ft sled pull
1:00 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
– Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal, not an over-the-shoulder drag.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set
