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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Air Squats

Faster Bike

Active Spidermans

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Pigeon Pose + Wrist stretch :60sec

Movement Prep and Coaching

Warm-up (No Measure)

Thrusters: Elbows lead

3 Pausing Front Squats

3 Front Squats

3 Strict Press

3 Push Press

6 Thrusters

Build to Lighter Weight

Chest to Bar Pull-ups:

10 Hip extension drills on floor

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Bike: Pace


Metcon (AMRAP – Rounds and Reps)

“Stick Up”

20min AMRAP:

10 Thrusters (135/95)

15 Chest to Bar Pull-ups

20/15 Calorie Assault Bike
Scale as needed thrusters should be heavy but not done in more that 2-3 sets tops.

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