CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 10 Roll and Reach 3 Inchworms 10 Banded Pass

CrossFit Templum – Templum Competitive Track Extra Fitness (Monthly Challenge) (Checkmark) Every 1:00 (10:00) ODD Minute: 8-10 Toes to Bar EVEN Minute: 10-12 GHD’s (Or

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Time) For time Buy In: 2000m run 3 rounds 25m sled push (2 lengths) 20 burpee box jumps 20

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: Banded 7s -into- 6:00 AMRAP 1:00 Easy Row 8 Half Kneeling Dumbbell Shoulder Press

CrossFit Templum – Templum Competitive Track Warm-up Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Rounds: 100M Run 10 Jump Squats 5 Inchworms with Pushup Skill Overhead Squats Working

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Circle kids up. Explain you will be using non-verbal communication to complete the warm-up. They need to perform

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Machine 10 Box Step Ups 10 Cossack Squats 5 PVC Clean Pulls

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2 Rounds 1:00 Machine 1:00 Jump Rope -into- 3 Rounds 100m Easy Run 10 Leg

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: Banded 7s -into- 3 Rounds 100m Easy Jog 10 Ring Rows 5

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP
 :30-second Easy Row
 8 alternate greatest stretch in the world 6 Scap

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Row -into- 3 sets: 8-12 Second Single Arm Plank OR 4-5 Wall Facing

CrossFit Templum – Templum Competitive Track Metcon (3 Rounds for time) Optional Accessory 3 sets 30 V-Ups 30 Flutter Kicks (each side) -rest 1:00-1:30 b/t

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up Run 200m then 5 Minute AMRAP 10 PVC Back Squats 10 Passthroughs 10 Situps 30

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 3 rounds: :40 walk :30 jog :20 run :10 sprint Skill Straight line running drills. Create narrow pathways

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Bike 30 Single Unders 10 Cossack Squats 5 PVC Muscle

CrossFit Templum – Templum Competitive Track Metcon (AMRAP – Reps) Optional Accessory Tabata 8 sets (20 seconds on/10 seconds off = 1 set) Tabata GHD

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Interval training 6×400 (60 second rest) WOD 1- 15 minute AMRAP 18 deadlifts (65/115) 15 front squats 200m

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Jump Rope 1:00 Machine -into- 3 Rounds 100m Easy Jog 10

CrossFit Templum – Templum Competitive Track Metcon (AMRAP – Rounds and Reps) Optional Accessory 10:00 AMRAP 15 GHD Sit Ups (or Stick Sit Ups) 12

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 3 Sets 150m Ski or Row 10 PVC High Pulls 5 Push Ups 5 Squat

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Army crawl tunnel. Kids make a tunnel by getting into a line in downward dog positions. The kid

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 3 Rounds 10 Banded Pass Throughs 3 Inchworms + Double Push Ups

CrossFit Templum – Templum Competitive Track Warm-up Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second easy Machine 10 Cossack Squats 10 Deadbugs 10-second Hollow Hold 5 PVC

CrossFit Templum – Templum Competitive Track Metcon (Time) Optional Accessory 3 sets 10 Dumbbell Spider Curls @ RPE 8/10 10 Alternating Dumbbell Skull Crushers (each

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Machine 20-second Plank 10 Sit Ups 10 Dumbbell Deadlifts

Announcements Join us tomorrow during class times for our annual Passion WOD No 6pm class tomorrow Saturday, Fernanda’s Prego WOD 🤰🏻 9am and 10am CrossFit

Announcements Join us tomorrow during class times for our annual Passion WOD No 6pm class tomorrow Saturday, Fernanda’s Prego WOD 🤰🏻 9am and 10am CrossFit

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 7:00 AMRAP 30-second Easy Single Unders 5 empty bar good mornings 5 empty bar deadlifts 10

CrossFit Templum – Templum Competitive Track Metcon (Calories) Functional Pump – Upper Press and Pull 4 sets 4:00 AMRAP 15 Barbell Bench Press (185/125) 4

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 3 sets: 1:00 Row 5 Ring Rows 5 Inch Worms 10 Roll and Reach Skill

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Walk, jog, run, sprint. Work in :20 intervals of walking, jogging, running, and sprinting. Talk about the differences

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Jump Rope -into- Banded 7s -into- 3 Rounds 100m Run 10 Leg Swings

CrossFit Templum – Templum Competitive Track Optional Accessory (No Measure) 2 sets 1:15 – Leg Lifts Over Dumbbells 1:15 – Flutter Kicks -rest 30-seconds between

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Jump Rope: -into- 3 Rounds 30-second Easy Bike 10 Roll and Reach 3

CrossFit Templum – Templum Competitive Track Optional Accessory (No Measure) Every 1:00 (6:00) Minute 1 – :30 Single Dumbbell Curls* Minute 2 – :30 Single

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 1000m Bike Erg -into- 3 Sets 5 Push Ups 10 Squats 15 PVC High Pulls

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 3 rounds 5 push ups 6 air squats 7 seated press with PVC Skill Seated Dumbbell Shoulder Press

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 8:00 AMRAP 20-second Plank 10 Pike Shoulder Taps 4 Box Step Overs

CrossFit Templum – Templum Competitive Track Warm-up Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 3 Rounds 200m Easy Jog 10 Ring Rows 5 Hand Release Push

CrossFit Templum – Templum Competitive Track Optional Accessory (No Measure) Every 1:00 (5:00) :45 Plank Hold (elbows) :15 Rest

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 10 Deadbugs 10 Alternating V-Ups 5 Up

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30-second Easy Bike 50ft Light Farmer Carry 10 Air Squats 20-second Plank

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30-second Machine 5 Scap Pull Ups 10 Ring Rows 3 Worlds Greatest

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Rounds 150m row 5 PVC good mornings 5 push-ups 5 PVC Deadlifts Skill Deadlift

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Fish Game Skill Ring Rows: Have kids work a solid and stable position during the descent and the

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30-second Easy Jog 5 Roll and Reach 3 Inchworms 5 Muscle Cleans

CrossFit Templum – Templum Competitive Track Warm-up Ski (or Row) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 easy Metcon

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30-second Easy Bike 10 Glute Bridges 10 Deadbugs 8 Box Step Ups

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up Fish Game (2 sets) Skill We are working on Squat Cleans and getting under the

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Warmup: Simon Says. Work on listening skills with “Simon Says” and choose 5-6 movements (jumping jacks, situps, pushups,

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: Banded 7s -into- 7:00 AMRAP 30-second Jump Rope 5 Half Kneeling Dumbbell Press (each/light) 5

CrossFit Templum – Templum Competitive Track Warm-up Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Row -into- 3 Sets 25ft Lizard Crawl 5 Single Arm Dumbbell Thrusters (light) 10

CrossFit Templum – Templum Competitive Track Metcon (Checkmark) 4 sets 6 Weighted Pull Ups @ RPE 7.5/10 8 Double Dumbbell Incline Row @ RPE 8/10

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 20-second Hollow Hold 8 Abmat Sit Ups 5 Hanging Knee

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) 10 minute AMRAP x Station A- is the pacer B/C stays moving until A is done Station 1:

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) I’ll Write it later Workout Ay Wey!!!!!!! (AMRAP – Rounds and Reps) Teams of 3 25:00

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Machine 25ft Lizard Crawl 10 PVC Pass Throughs 5 PVC

CrossFit Templum – Templum Competitive Track Warm up Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy,

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 3 Rounds 400m Bike 10 Squats 5 Push Ups 10 Sit Ups Skill Thruster We

CrossFit Templum – CrossFit Kids (7-12yrs) Warm up 4 minutes on assault runner -into- Animal walks Skill Sand bag rolls (or wallball) Sand bag deadlift

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Bike 10 Glute Bridges 8 Single Dumbbell Suitcase Deadlifts (each)

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) 18 minute AMRAP x 3 WOD # 1 1000m run 18 BB Deadlift (85/135) 15 BB Front squat

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Row 30-second Jump Rope 20 Mountain Climbers 8 Banded Pass

CrossFit Templum – Templum Competitive Track Metcon (Checkmark) 4 sets 8 Barbell Bench Press @ RPE 8/10 8 Reverse Grip Incline Dumbbell Bench Press @

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 6 Minute AMRAP 20 Jumping Jacks 10 Squats 20 Arm Circles 10 Pushups Skill Agility

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 4 minutes on air runner -into-= Animal walks Skill Handstand walking Rowing Metcon (AMRAP – Rounds and Reps)

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: Every 1:00 (9:00) Minute 1: 30-second Bike + 5 Russian Kettlebell Swings (light) Minute 2:

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Bike 10 Cossack Squats 5 Tempo Air Squats (3 seconds down)

CrossFit Templum – Templum Competitive Track Warm-up Ski (or Row) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 easy Metcon

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 5:00 AMRAP 100m Easy Jog 5 Ring Rows 5 Scap Pull Ups

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) *Teams of 2 – 18 minute AMRAP x 4 *Run + A, Run + B, Run + C

CrossFit Templum – CrossFit Warm-up Partner Workout (AMRAP – Reps) 6 sets each (you go, I go): AMRAP 2:30: 50 DU 10 HSPU 15 T2B

Announcements Friday Night Lights this week! EMO Theme 🖤😱 26.3 Heats are open! Friday Night Lights!!! CrossFit Templum – CrossFit Warm-up 2 rounds: 10 Banded

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Rounds 10 PVC Good Mornings 5 Inch Worm with Push Up 100m Run 5

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 3 rounds Air runner 1 minute 10 Lunges 10 Alternating V-ups Skill -Rope climbs or jump rope if

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Row 10 Glute Bridges 8 Suitcase Deadlifts (each) 8 Step

CrossFit Templum – Templum Competitive Track Metcon (Checkmark) Mini Pump – Shoulders and Arms 4 sets 8 Barbell Shoulder Press @ RPE 8/10 8 Double

Announcements Friday Night Lights this week! EMO Theme 🖤😱 CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) 18 minute AMRAP x 3 Run first pending weather

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 6:00 AMRAP 30-second Jump Rope 10 Banded Pass Throughs 5 PVC Strict Press 5

CrossFit Templum – Templum Competitive Track Warm-up Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 3 Rounds 150m Jog 10 Push Ups 10 Squats 10 Sit Ups Metcon (Time) 5

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 3 rounds 1 minute on air runner 3 Inch worms 10 Lunges 10 Line hops Skill -Jump rope

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30-second Easy Bike 4 Worlds Greatest Stretch (each) 5 Dynamic Squats Stretches 10

CrossFit Templum – Templum Competitive Track Warm-up Ski (or Row) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 easy Metcon

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 6:00 AMRAP 30-second Easy Bike 4 Lunge Matrix (each) 10-second Squat Hold 5 Low Box

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) For Time: Buy In: 40m Burpee Broad Jump 1000m Run 50m Sled Push 30/45 Cal Bike 2000m Run

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Run or Jog 10 Air Squats 6 Up

CrossFit Templum – CrossFit CrossFit Games Open 26.2 RX’d: (Ages 16-54) (Time) For Time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10

CrossFit Templum – CrossFit Warm-up 2:00 Row -into3 Rounds 10 Banded Pass Throughs 10 Walking Lunges (Rounds 2-3 practice with light dumbbell overhead) 10 Light

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm up 4 Sets 200m Run 10 PVC Deadlifts 5 Push Ups Skill Deadlifts Adding a

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 3:00 Run Leg swings 10 each leg side to side 10 each leg front to back 10 roll

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 30-second Machine 30 Single Unders 10 Banded Pass Throughs 5 Dynamic Squat

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Teams of 2 – For time Buy in: 4000/5000m Ski 3 rounds 800m run OR bike 42/60 (pending

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 30-second Easy Row 8 PVC/Banded Pass Throughs 6 Pike Shoulder Taps 10-second