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CrossFit Templum – CrossFit

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Warm-up (No Measure)

Line Drills:

Coaches Choice


Bench Press (EOMOM 10-10-10-10-10)



Metcon (3 Rounds for calories)

“Mano y Mano”

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike fpr Cals(Team Score)

Team 2: 400 Meter XPO Sled

If Teams of 2-4 Each: 1 Bike + XPO

If Teams of 5-7 Each: 2-3 Bikes + XPO’s

If Teams 8-10 Each: 4 Bikes + XPO’s
Today we will divide the class into two teams. The workout involves two stations: a bike station and an XPO sled push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing sleds for 400 meters. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is FULLY inside the gym TOGETHER teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

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