September 2021

Templum North – CrossFit View Public Whiteboard Metcon (Time) 200 meter partner run 100 cal bike/row 100 wallballs 100 hr pushups 100 abmat situps 100m farmers carry 70/50 200m partner runYou go i go style except for the runs.

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Workout Retest from Partner WOD on June 26, 2021. Warm-up (No Measure) 400 m jog Then… 3 rounds of… 1 min calf stretch on wall or rig (30 sec each side) 10 Push-ups 10 Lunges 5 Up downs Metcon (Time) 30 Min Partner Workout – TIME BUY

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Hamstring Scoop Stretch 50-ft. Walk on heels only 10 Alternating Samson Stretch 50-ft. Walk on toes only Set 2 100m Jog 10 Leg Swings (across body) / Leg 100m Backwards Jog 10 Leg Swings (forwards & back) /

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds :20 Squat Therapy (use wall) Rest :10 :20 Reach, Roll, and Lift Drill (use wall or floor) Rest :10 Specific Warm-up Warm-up (No Measure) Progression // Focus 1) Front Squat // Full grip on bar. Elbows away from thighs. Hips

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a Partner: *one partner works while other holds KB Set 1 100m Jog + 5 Up-Downs KB Hold at Side Set 2 100m Jog + 5 Up-Downs KB Hold at Chest Set 3 100m Jog + 5 Up-Downs KB Hold Overhead

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 Alternating Spiderman Stretch 10 Leg Swings (across body) / Leg 10 Good Morning + Jump 20 Double Unders or Single Unders Specific Warm-up Warm-up (No Measure) Set 1: • Focus on sitting up tall on the rower. Athletes should

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air Squats 5 Single-Arm Ring Rows / Arm Set 2 30 Skier Jacks 10 Strict Press (PVC) 10 Front Squats (PVC) 10 Jumping Pull-ups or Ring Rows (regular) Set 3 30

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Immediately Into… AMRAP in Time Remaining of :10 Bar Hang 5 Scap Pull-Ups :10 Bar Hang 10 Tuck-Ups 10 Push-Ups Skill Metcon (No Measure) 2 SETS FOR QUALITY* 3-5 Strict Knee Raise 3-5 Strict Toes to Bar

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… Buy in: 100 Synchro wall balls (20/14) into… AMRAP in remaining time of: 100 meter run 5 Toes to bar 5 burpees *Each partner does a full round

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 20 Double Knee Tuck in Plank 10 ATY Drills (use small plates or DB’s) :20 Banded Shoulder Stretch / Arm Specific Warm-up Warm-up (No Measure) Progression // Focus 1) :10 Ring Support (Top & Bottom of Dip) // Body control