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CrossFit Templum – CrossFit

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Row and Line Drills: (No Measure)

12/9 Cal Row (very easy pace)

20yd Spiderman crawl

12/9 Cal Row (easy pace)

20yd Samson Stretch

12/9 Cal Row (medium pace)

20yd Inchworms

12/9 Cal Row (fast pace)

20 Air Squats

Warm-up (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Front Rack Stretch – 1 Minute

Banded Walks – 2 Rounds: 10 Lateral Steps Each Direction (Stay in squat + 10 Air Squats
Front Rack Stretch –

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Movement Prep and Coaching

Warm-up (No Measure)

15 Second Dead Hang

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar
Scaled Movement Options:

Reduce Reps

Toes High As Possible

Knee to Chest


Warm-up (No Measure)

:30 Seconds Front Rack Elbow Rotations

3 Pausing Air Squats

3 Pausing Front Squats

3 Front Squats

Build to all three weights
Before WOD hit 1 Round:

7 Cal row

5 T2B

3 Front Squats at opening weight


Life Alert (3 Rounds for reps)

4min AMRAP

27/21 Cal Row

21 Toes to Bar

15 Front Squats 115/80

Rest 4mins

4min AMRAP

24/18 Cal Row

18 Toes to Bar

12 Front Squats 135/95

Rest 4mins

4min AMRAP

21/15 Cal Row

15 Toes to Bar

9 Front Squats 155/105

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