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
2 sets:
:30 alternating step-ups
Rest :15
:30 knee pushups
Rest :15
:30 hollow rocks
Rest :15
Specific Warm Up
1 set
5 box jumps (slow)
5 box jumps (moderate)
5 box jumps (fast)
Rest :15 after ea set
Toes to bar progressions
Push Press Progression and Build up:
3 sets:
10 push press (empty bar)
8 push press (light)
6 push press ( workout weight)
Rest 1min between sets
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Must step down from box *
Intermediate: 95/65
Beginner: 20/16in box, 45/35 bar, Lying toes to bar
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (5 sets for load:
8 alternating back rack lunges)
5 sets for load:
8 alternating back rack lunges
– Start light and build to your heaviest set.
– Step forward or backward.
– Take the barbell from the rack.
– Rest 2:00-3:00 between sets.
Cool Down
2 sets:
:30 calf stretch ea side
:30 banded lat stretch ea side
