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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row


Faster Row

Samson Lunge


Warm-up (No Measure)

Pigeon Pose: :60 sec each leg

Couch Stretch: :60 sec each leg

Movement Prep and Coaching

Warm-up (No Measure)

Air Squats: Hip Initiate/Knees Out

Banded Squat Therapy 10 reps at coaches command.


1. Spread the floor apart with the feet

2. Maintain lumbar curve

3. Send the hips down and back

4. Have the knees track over the toes

5. Keep the heels grounded

6. Hips below crease of knee


Strap transistions (in and out) practice it. 🙂

Long stroke but not too long. Use the rack as a good guide for length.

Lateral Rower Burpees:

Hit the deck and spend little time in the air. 🙂
1 Round

10 Air Squats

8 Calorie Row

6 Lateral Rower Burpees


Anchored Down (5 Rounds for time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees (over)

*Rest remaining time left over*
If a second heat is needed start at the 2min mark on the clock.

1st heat: 0:00, 4:00, 8:00, 12:00, 16:00

2nd heat: 2:00, 6:00, 10:00, 14:00, 18:00

*If more than 12 in class sub 200 meter run or 16/10 Cal Bike

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