August 2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… 30s Bike 10 Alternating Groiners 5 Bootstrappers 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( Heavy 1-Rep) ON […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam Ball Curl to Press 7 Kip Swings Skill Metcon (No Measure) 3 SETS FOR QUALITY (Choose ONE!) Option 1: 5-7 Strict False Grip Ring Rows Option 2: 3-5 Strict False

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into… AMRAP x 3 MINUTES 6 Box Jump Overs* 6 Kip Swings 6 DB Strict Press** *If the Jump cannot be performed adjust to Step Overs **Use this opportunity to focus

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into… AMRAP x 3 MINUTES 6 Box Jump Overs* 6 Kip Swings 6 DB Strict Press** *If the Jump cannot be performed adjust to Step Overs **Use this opportunity to focus

Templum North – CrossFit View Public Whiteboard Warm-up North Squat Warmup (No Measure) 4 Minute Bike/Row 2x’s Lateral banded walks 2x’s 5 BB Goodmornings 5/5 Elbow Rotations 5 Strict Press 5 RDL’s 5 Front Squats Strength Back Squat (5-3-1) 5-3-1 5@70 3@80 1@90 %1rm Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand or HS Walking* *HS Options… HS Hold Pike Hold on Box **HS