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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds each movement

Easy Bike

Lizard lunge each leg

Medium Bike

Samson Lunge

Faster Bike

Push-up to Down Dog

Pigeon Pose (each leg)

Childs pose

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)

AbMat Stups: Arms for speed

Deadlifts: Slack out of the bar

5 Hip Hinges to knee

5 Deadlifts
*Build to workout weight*

Should be a weight that you can do 15 unbroken reps when fresh*


Jelly Belly (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

21-15-9-6-3: Assault Bike

10-8-6-4-2: Deadlifts (275/185)
The flow of today’s workout goes from 50 AbMat Sit-ups to 21 Bike to 10 Deadlifts and so on.

Row same cals if needed. Rx’rs use bike first

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