CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) On an 8:00 clock: Partner 1 | 100-m run + 50-ft bear crawl Partner 2 | Cossack

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 1:00 straight arm plank 1:00 single-unders 1:00 air squats 1 set: :45 straight arm plank

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) HINSHAW SINGLE-UNDER WARM-UP Specific Warm Up Warm-up (No Measure) 1 set: :20 row (easy pace) – Rest

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :30 mountain climbers 10 PVC pass throughs 10 knee push-ups 5 squat-to-stands 10 air

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 8min Clock: 10 PVC Pass throughs 10 Box Step Ups 10 Single Arm DB Push Press 10

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 3 sets: :30 slow PVC pass thru :30 jumping jacks :30 jumping squats – No rest between

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: :30 bike (easy pace) 20 alternating plank reach throughs 1 set: :30 bike (moderate pace)

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 3 sets: :30 jumping jacks :30 Alternating spiderman pose :30 hollow rocks :30 air squats –

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 5: 20 jumping jacks 10 sumo deadlift high pulls (empty barbell) 10 push-ups to down

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 2 sets: :20 of work/:10 of rest: Left-leg single-leg toe touches Right-leg single-leg toe touches Ring rows

CrossFit Templum – CrossFit Warm Up 1:00 single unders 10 plate hops 10/25 1:00 Big jump single unders 10 air squats :30 Right leg singles

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 30 jumping jacks 5 staggered stance good mornings/leg 10 leg swings/leg (across the body) 10

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) EMOM 8: Min. 1 | 1:00 slow row Min. 2 | :30 squat-to-stands Min. 3 | 1:00

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: 50-ft shuttle run 15 ground plate to overhead (10/15) 50-ft shuttle run 10 overhead lunges

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 bike – Rest :10 :20 good mornings (empty barbell or training bar) – Rest

CrossFit Templum – CrossFit Warm-up (No Measure) coaches choice Metcon (Time) Sunday is September 11 This workout is to honor the fallen and the heroes

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :40 50-ft shuttle runs :10 rest :30 alternating shoulder taps :10 rest :20 supinated

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: :20 jump rope 5 staggered stance good mornings/leg 10 alternating scorpion stretches 15 alternating jumping

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 air squats :10 straight arm burpees :30 rest 4 sets: :20 bottom of squat

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 100/150-m row or ski or 200/300-m bike 10 alternating elbow to instep 8 broad jumps

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 10 samson lunge steps 20 shoulder taps 10 push-ups 20 jumping jacks 100-m run 1

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Comp prep coaches choice. Partner Workout CW2: Metcon (AMRAP – Reps) Build a ladder in 8 minutes

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: 1:15 bike, row, ski, or run 5 elbow instep + hamstring stretch/side 10 PVC

CrossFit Templum – CrossFit () () Warm-up Warm-up (No Measure) AMRAP 6: 200-m run 15 jump squats 10 standing toe touches Specific Warm Up Warm-up

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) On a 6:00 clock: 200-m run then in the remaining time, AMRAP: 20 mountain climbers 15 alternating

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 10 alternating spiderman stretch 30 mountain climbers 10 alternating step-ups :45 row (slow) 1 set:

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 15 ground plate to overhead (10/15 lb) 10 counter-balance squats Specific

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :30 doorway stretch/arm 20 arm circles forward 20 arm circles backward 20 arms across

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 5 PVC snatch grip cuban press 10 PVC pass through 10 alternating spiderman stretch

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: :30 alternating groiners 5 inchworms + 1 push-up each 10 cossack squats – Hold

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches Choice Metcon (Time) TEAMS OF 2 – – – – – – – –

CrossFit Templum – CrossFit Warm-up () Warm-up (No Measure) 1 set: 30 sit-ups 20 alternating plank reach throughs 10 cat-cow stretches :30 row (easy pace)

CrossFit Templum – CrossFit Warm Up 3min AMRAP: Partner 1:   – 10 PVC pass through   – 10 PVC Alt Elbow Punch   –

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 sumo stance good mornings – Rest :10 :20 row, bike, or ski – Rest

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: 200-m run 10 samson lunges 10 PVC pass throughs 10 scap pull 3-5 strict

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 2:00 slow run, bike, row, or ski 3 sets: 10 PVC pass throughs 10

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 200-m run 10 supinated grip scap shrugs 10 small kip swings 15 air squats 1

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: 30 plate jumps 10 alternating spiderman stretches 20 lateral plate jumps 10 plate squats

CrossFit Templum – CrossFit Warm-UP (No Measure) THUNDERSTRUCK! CHIPPER (AMRAP – Rounds and Reps) AMRAP 25: Rounds and Reps 30 Pull-ups 60 Wall ball shots

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 6: 8 good morning + hop 8 alternating plank reach throughs 8 alternating overhead lunges

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :30 bike :10 rest :30 lying tuck hold :10 rest 1 set: :30 bike

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :20 jumping jack :20 lateral skater jumps :20 double-knee tuck in plank – Rest

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 5: Max calorie row/bike – At the start of every minute athletes perform: 20 shoulder

CrossFit Templum – CrossFit () Warm-Up 3 sets: (PVC) :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 SOTS press – Rest

CrossFit Templum – CrossFit Warm Up Coaches Choice Metcon WOD 1: Metcon (AMRAP – Reps) 12 min. for MAX reps: 70 Single DB Snatch 60

CrossFit Templum – CrossFit Warm-up AMRAP 6: 20 lateral hops over med ball 10 med ball deadlift 10 med ball bent over rows 10 alternating

CrossFit Templum – CrossFit Deadlift (Heaviest set of 3) Metcon (AMRAP – Reps) 10 x 1:00 rounds for reps: 3 deadlifts (205/315 lb) Max double-unders

CrossFit Templum – CrossFit Warm-up 1 set: 50-ft shuttle run 50-ft high knees 50-ft butt kicks 50-ft broad jump 50-ft walking lunge 50-ft spiderman stretch

CrossFit Templum – CrossFit View Public Whiteboard Warm-up 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 PVC pass-throughs 10

CrossFit Templum – CrossFit Warm-up 1 set: :10 arm circles forward :10 arm circles backwards :10 toe touches :20 jumping jacks :20 mountain climbers :20

CrossFit Templum – CrossFit Specific Warm-up Pull-up Progressions and Scaling options Test Round: 5 Pull-ups 10 Burpees 15 Wall Balls Metcon Partner WOD: (Time) 30-20-10

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 single-unders :20 hollow rocks :10 rest 1 set: :20 single

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30-20-10 Jumping jack Mountain climber (2-ct) Plank hold on elbows (counted

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 plate hops :40 spiderman hold (:20 per side) :40 air

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 100-m jog 20 sit-ups 1 set: 100-m run 20 v-ups 1 set: 200-m run

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 5 small, medium, & large arm circles forward 5 small, medium,

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 20 alternating shoulder taps (10/side) 15 ground plate-to-overhead

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row, bike, ski, or run (200-m) 10 single-leg toe touches/leg

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 25-ft shuttle runs :40 air squats :20 burpees (no push-up)

CrossFit Templum – CrossFit View Public Whiteboard () () () Metcon 5K run or 5K row Option 5k Run (Time) Max Effort 5k Run 5k

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy pace) :30 alternating Samson stretch :30 ring rows

CrossFit Templum – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP28 (RX 135/95) (115/75) Teams of 3 AMRAP5 9 Dead lifts 6

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :40 single-unders :10 rest :40 alternating BW lunges :10 rest :40 KB

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row 10 elbow-to-instep + reach :30 scap pull-up 1 set:

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 4: 20 jumping jacks 10 alternating lunges 5 push press (35/45 lb)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 25-ft shuttle runs – Every minute on the minute

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 mountain climbers :15 samson stretch/leg :30 ring rows 1 set:

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) General Warm Up 2 sets: 10 groiners w/ reach 10 donkey kick to hip circles

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m jog 10 alternating Samson stretch 20 seated leg raises 1

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: partner 1: 1:00 assault bike partner 2: : :30 PVC

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 7: :30 row 10 alternating elbow-to-instep 5 wall squats :15 right-side plank

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach Mickey’s Choice 😮 Loredo (Time) 6 Rounds for time of: 24 Squats 24

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy) :30 row (moderate) :30 row (hard) 5 inchworm

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 couch stretch (:30 /leg) 1:00 Foam roll upper back with

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) TEAMS OF 3 5 Rounds of 5:00

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 good mornings + jump

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row/bike(easy)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating hamstring scoop stretch 10 alternating Samson stretch 1 set: 10

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Call Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP: Teams of 3:

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2-3 sets: :30 run, bike, row, or ski 10 leg swings/side 10 PVC

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 toe taps :20 in-and-out :20 two-foot plate hops :20 lateral

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice – Slides ⚒️ Metcon (AMRAP – Reps) TEAMS OF 3 3 Round AMRAP

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 6 sets: :20 air squats :10 up-downs :10 PVC pass throughs Strength Thruster

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 high knees 10-inch worms + push-up 10 overhead lunges 1

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 calorie row :45 banded pull aparts :30 knee push-ups Specific

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1- Set PVC 5 am special – Get a lap! 10 pvc pass throughs

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 of plyometric drills 1:00 of inchworms + 3 hand-release push-ups

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 bike (easy pace) 5 single-arm ring rows/arm 20 bicycle crunches

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 50 single-unders 20 air squats 10 PVC pass-throughs 10 PVC good

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :40 bike, ski, row, run, or single-unders :10 rest :30 hollow

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run 20 split squats (10/leg) 20 empty-bar back-rack elbow rotations