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
2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows
2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups
2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl
Specific Warm-up
Rope Climb Progressions & DB Lunge review
Metcon
Metcon (AMRAP – Rounds)
EMOM 16:
Even minutes: 3 rope climbs RX+
Odd minutes: 12 DB reverse lunges (35/50 lb) RX+
– Use 2 DBs for the lunges, held as desired.
Intermediate: RX 1 rope climb 20/35# DB’s
Beginner: 3 Pull to stands or other pulling variation (ex 10 commando pull-ups)
*Score ea completed movement as a round; 16 total rds possible*
Cool Down
2 sets:
:30 double forearm stretch
1:00 foam roll quads
