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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Row

Lizard Lunge each leg :30

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

PVC Pass Throughs

Warrior Squat each side

PVC Overhead Squats

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Rowing efficeincy: Chain

Pullups: Knuckles on top

Pushups: Squeeze Back

Air Squats: Set the Tone

OHS: Constant Pressure on bar


Cindy Got Jacked (Time)

For Time:

5 Rounds of “Cindy”

30 Overhead Squats (135/95)

1,000 Meter Row
800 meter run if rowers are not available or 50/35 Cal Bike

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