CrossFit Templum – CrossFit Warm up Quickly decide on your version and warm up specific movements Metcon 12 Day of Christmas 2.0 (Time) 12 Days

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Specific

CrossFit Templum – CrossFit Warm-up 200m jog 10 scorpions 5 pushup to down dogs 100m run 10 groiner stretch 5 med ball front squats 50m

CrossFit Templum – CrossFit Warm-up Partner rowing warm-up On a 6:00 clock: Partner A: rows to 100 meters. For every meter partner A rows under

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set:

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up Complete 3 rounds: Partner 1: 1 min on a machine Partner 2: 5 inch worm pushups Scorpion stretch Partner 3:

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to

CrossFit Templum – CrossFit Warm-up 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle

CrossFit Templum – CrossFit Warm-up 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon (Time) 30’ AMRAP Teams of 3 — 1 partner works at a time completing all four movements

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 1 partner works at a time

CrossFit Templum – CrossFit Warm-up 20 Jumping jacks 10 PVC Passthroughs 5 inch worm push-ups 20 Jumping jacks 10 PVC OH squats 5 push-up down

CrossFit Templum – CrossFit Warm-up 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups

CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating

CrossFit Templum – CrossFit Warm-up 3 sets: :30 row, easy :20 row, moderate pace :10 row, fast pace 2 sets: 10 PVC good mornings 10

CrossFit Templum – CrossFit Warm-up 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10

CrossFit Templum – CrossFit Warm-up Metcon Thanksgiving with the Girls (Time) In todays WOD we will have a typical holiday and visit a few family

CrossFit Templum – CrossFit Metcon Bodyweight Burner (Time) 200 Double Under 150 Air Squats 100 Push-ups 50 Burpees

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game Suggested

CrossFit Templum – CrossFit No Classes today! Happy Thanksgiving Templum Family 🦃 Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating

CrossFit Templum – CrossFit Warm-up 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated

CrossFit Templum – CrossFit Metcon (Time) 1 set: 100-meter jog :30 hip flexor to hamstring stretch/side 10 ring rows (easy) 10 air squats :15 hollow

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5

CrossFit Templum – CrossFit Warm-up 1 round: 400-meter run :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10

CrossFit Templum – CrossFit Warm-up 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm

CrossFit Templum – CrossFit Warm-up 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1

CrossFit Templum – CrossFit Warm Up (No Measure) Partners Alternate :30 on Row until 2:00min THEN… 3 ROUNDS 5/5 DB Strict Press (RD3: 5/5 DB

CrossFit Templum – CrossFit Warm-up On a 6:00 clock: 20 jumping jacks 10 single-arm dumbbell presses/arm 10 scap pull-ups 5 burpees Specific Warm-up CTB Pullup

CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 30 alternating mountain climbers 10 PVC pass-throughs 5 elbow-to-instep/leg 10 calf stretches/leg 10 counterbalance plate

CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders 10 alternating Spiderman stretches 7 wall-facing squats 1 set: :30 single-single-double-unders (or attempts) 10 push-ups to

CrossFit Templum – CrossFit Warm-up 1 set: :30 row (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 5 air squats, slow

CrossFit Templum – CrossFit Warm up AMRAP 5 with a partner: 10 synchronized high knees in place 5 leg swings/ leg 10 synchronized walking lunges

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second

CrossFit Templum – CrossFit TEAMS OF 2 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 – Jump rope Repeat as many times as needed

CrossFit Templum – CrossFit Teams of 2 – Buck Furpees (AMRAP – Rounds and Reps) 10 Rounds for time ▫ 30 Double unders ▫ 20

CrossFit Templum – CrossFit Warm-up AMRAP 8: 30 jumping jacks 6 alternating Samson stretch lunges 10 PVC pass-throughs 30 mountain climbers 10 PVC good mornings

CrossFit Templum – CrossFit Warm Up 1 set: 200-meter jog 10 ring rows 10 unweighted good mornings 10 alternating Spiderman stretches 1 set: :30 jumping

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 run, bike, row, or ski 1 set: 10 banded squats 10 banded monster walk steps 10 banded

CrossFit Templum – CrossFit Warm-up 1 round: :20 Samson stretch/leg 10 hollow rocks 10 box step-overs :10 ring support hold 5 ring rows 1 round:

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 sec dead bugs Switch 1 set:

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts 50-ft single-arm kettlebell overhead carry/arm 5-10 single-arm kettlebell swings/arm Specific Warm-up Row

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs (wide grip) 20 alternating plank shoulder taps 5 elbow-to-instep/side :30 counterbalance plate squats – Hold

CrossFit Templum – CrossFit Warm-up 1 round: Partner 1 | 1:00 on machine of choice, slow Partner 2 | 1:00 on machine of choice, slow

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter row, bike, or run :30 alternating back rack lunges, PVC :30 push-ups (from knees as needed) :30

CrossFit Templum – CrossFit Warm Up Coaches choice Partner Metcon This is Dumb…. (AMRAP – Rounds and Reps) AMRAP 20 50 Box Jump Overs 40

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog AMRAP 4: 5 Kang squats 10 alternating hamstring scoop stretches 5 up-downs 10 alternating Cossack squats

CrossFit Templum – CrossFit Warm-up 3 sets: :20 jumping jacks :20 mountain climbers :20 wide-stance air squats Dynamic stretching 1 set: 5 elbow-to-instep/leg 10 alternating

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row or bike 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms

CrossFit Templum – CrossFit Warm-up 50 feet of each: Jog x 3 laps Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then

CrossFit Templum – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch

CrossFit Templum – CrossFit Metcon (Time) 1 set: :30 jumping jacks 5 hip flexor to hamstring stretch/side :30 plank hip taps (same side) 1 set:

CrossFit Templum – CrossFit Warm-up The CrossFit warm-up 1 set: 200-meter jog 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretch – Switch after partner 1 finishes the

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretch – Switch after partner 1 finishes the

CrossFit Templum – CrossFit Warm-up 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast

CrossFit Templum – CrossFit Warm-up 1 set: 5 inchworm + push-ups 5 over/under-the-fence/direction 100-meter jog 1 set: 5 push-ups from the knees 5 elbow-to-instep/leg 100-meter

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter jog 10 toe touches 10 calf raises 10 unweighted good mornings 5 inchworm + 1 push-ups Specific

CrossFit Templum – CrossFit

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: :30 mountain climbers

CrossFit Templum – CrossFit Warm-up 3 sets: :30 up-downs to a target (6 in) :10 rest :30 mountain climbers :10 rest Specific Warm-up Power Clean

CrossFit Templum – CrossFit Warm-up 100m run 10 bootstrapper squats 10 step-ups 10 Scap retractions 5 pushup down dogs 100m run 10 scorpion stretches 10

CrossFit Templum – CrossFit Warm-up 100m run 10 bootstrapper squats 10 step-ups 10 Scap retractions 5 pushup down dogs 100m run 10 scorpion stretches 10

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet

CrossFit Templum – CrossFit Warm-up Ploymetric Warm-up: Approx :30on and :30off Calf raises Plate toe taps Plate Step-up Drop and land off plate Step up

CrossFit Templum – CrossFit Warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or bike. 2 sets: 5 elbow-to-instep/leg

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon Hero Wod – CPD1070 (Time) Time Cap 25:00 ——————– RX+ Vest (20/14) RX (20/14) Scaled (14/10) ——————–

CrossFit Templum – CrossFit Warm-up 1 set: 5-10 sit-ups 5 inchworm + push-ups 10 alternating Cossack squats 5-10 hand-elevated push-ups 1 set: 5-10 tuck-ups 10

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 10 unweighted good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :10 Samson stretch/leg :30 mountain climbers :10 Cossack squat stretch/leg Specific Warm-up EMOM 5: 5

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 ring rows 10 push-ups to down dog 10 alternating Spiderman stretches 1 set: :30

CrossFit Templum – CrossFit Metcon (3 Rounds for time) 3 Rounds (with a Partner) for Time 33 Pull-Ups 60 Double-Unders (each) 33 Thrusters (75/55 lbs)

CrossFit Templum – CrossFit Warm-up 3 sets: 15 jumping jacks 10 sit-ups, tuck-ups, or V-ups 5 wide stance inchworm + push-ups Specific Warm-up Deadlift and

CrossFit Templum – CrossFit Warm-up On a 7:00 clock: 10 plate ground-to-overheads 10 hollow rocks 10 alternating Samson stretch lunges :20 bottom-of-squat hold Specific Warm-up