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CrossFit Templum – CrossFit

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Warm-up (No Measure)

30 Seconds

1 Arm Farmers Carry Right Arm

Active Samson

1 Arm Farmers Carry Left Arm

Active Spidermans

Dumbbell Goblet Squats

Push-up to Down Dog

Bike Biathlon

Athletes will start by completing 3 burpees and biking 3 calories. When they get off the bike, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the bike. If they hit the target, they can get right back into their 3 burpees and 3 calorie bike. Play for 5 minutes. Whoever has the most calories at the end is the winner.


Warm-up (No Measure)

Chest Stretch (Scorpion)

Couch Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Bike: Head and eyes up

Establish Seat Height

30 Seconds Easy

20 Seconds Moderate

10 Seconds Sprint

Farmers Carry: Head and eyes up

50 Meters with Lighter Weight

50 Meters with Workout Weight

Burpees: Don’t Stop-Continuation

3 Push-ups

3 Frog Hops

3 Fast Burpees

3 Smooth Burpees


Metcon (Time)

“Arm Candy”

6 Rounds:

15/12 Calorie Assault Bike

12 Burpees

100 Meter Farmers Carry (53’s/35’s)

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