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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Sec Each Movement:

Easy Row

Easy Bike

Pushup down dog

Med Row

Med Bike

Active Salamander

Hard Row

Hard Bike

Air Squats


Warm-up (No Measure)

Ankle Stretch :30 each side

Squat Hold: 1 min

Lat Stretch with Band or off rig :30 sec

Movement Prep and Coaching

Warm-up (No Measure)

Row: Hand in front of knees before the bend on the return

Doubles:Relax/ Heels kiss the ground

Wall Balls:

Establish distance from the wall

5 Front Squats

5 Push Press

5 Wall balls

Lost Count (Time)

For Time:

200 Double unders

1500 meter row

100 Wall Balls 20/14

35/25 Cal Assault Bike
*5min Stagger start if needed or have some non RX start bottom up*

Scaled option:

5min double under practice

or 500 singles

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