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CrossFit Templum – CrossFit

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* Choose a load for the weighted movements that you could complete 25+ unbroken when fresh

* Within the workout, looking to complete these in no more than 2-3 sets

* Men shooting to 10ft. target, Women shooting to 9ft. target


Warm-up (No Measure)

3 Rounds

30 Seconds:

Easy AbMat Sit-ups

Push-up to Down Dog

Up Dog

*Cone Game:* Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.


Warm-up (No Measure)

Kettlebell Thoracic Opener: 2 Minute Hold

Movement Prep and Coaching

Warm-up (No Measure)

Kettlebell Swings:

*With Lighter Bell:*

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Build to Workout Weight

Establish Vertical Forearm

5 Front Squats

5 Thrusters

5 Wallballs

AbMat Situps:



Metcon (Time)


5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)

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