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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spidermans

Faster Bike

Slow Air Squats

Warm-up (No Measure)

Dumbbell Warm-up

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

*Performed with very light dumbbells.*


Warm-up (No Measure)

Pigeon Pose on Box

Ankle Stretch on Box

Movement Prep and Coaching

Warm-up (No Measure)

DB Box Step Ups: Front Leg Drive

8 Alternating Step-ups (No Weight)

6 Alternating Step-ups (Light Dumbbells)

4 Alternating Step-ups (Workout Weight Dumbbells)

AbMat Situps: Press abs to mat

Establish Set-up and Press Lower Abs to Floor

5 Slow Sit-ups

5 Sit-ups

Assault Bike: Know your pace

Movement Prep

*Without coming off bike:*

20 Seconds Easy

20 Seconds Moderate

10 Seconds Fast

10 Seconds All Out Sprint


Metcon (AMRAP – Rounds and Reps)

“Back Seat”

18 min AMRAP:

30/21 Calorie Assault Bike

30 AbMat Sit-ups

20 Dumbbell Box Step-ups

(35’s/20’s to a 20″ Box)

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