March 2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: 2x :30s good mornings :30s groiner stretch :30s air squat :30s inch worm With your partner: 3x blind rowing/biking— Do your best to row/bike what you think is 10 cals without seeing screen, however many over or under is how many […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :40 jumping jacks :30 hollow hold :20 supinated hang from pull-up bar :10 second wall assisted handstand hold Specific Warm-up Warm-up (No Measure) Handstand walk practice and DB Row prep: 1-2 sets: 25 Ft handstand walk 2-3 sets: 5 DB row /

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 30 Second knee tucks 10 Box jumps 10 Rear Dealt Flys Strength Front Squat (4-4-2-2-2) Metcon Metcon (Time) 3 Rounds For Time 5 Rope Climbs RX+ 20 Wallballs 20/14 30 Push-upsRX is – Rope climbs 3/2 Scaling – Sub

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row, bike, SkiErg, and/or run 10 Kang squats 3 sets: :30 air squats (facing the wall) – Rest 1:00 2 sets: 5 back squats (35/45 lb) Strength Back Squat (5-5-3-3-3-1-1-1-1-1) *on a clock 1 set every 2:30mins* Skill Metcon (No

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 8 Push-up down dog 10 Alt. Scorpion Stretch 1 Min L/R pigeon pose 1 Min L/R Couch Stretch Strength Pendlay Row (5-5-5-5-5) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon Totally Tabata (3 Rounds for reps) Balance Board Pushups or

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 Strict Press 10 Goodmornings 20 Toe Touches Strength Power Clean (5×3 ) Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP 200 Meter Run 10 Box Jumps 24/20 10 Thrusters 95/65Subs 12/9 Cal Bike/Row Stepups DB Thrusters

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm + push-ups – Rest :30 2 sets: 5 elbow instep + reach/side 10 alternating scorpions 10 barbell RDLs 5 hand-release knee push-ups 5 hand-release push-ups Specific Warm-up Warm-up (No Measure)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating lunges 1 set: :30 row (moderate pace) 10 GHD sit-ups to parallel 10 knees-to-armpits 20 alternating single-leg squats to a box 1 set: :30

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 20 Walking Lunges 10/10 Single leg DB RDL 10/10 Single arm seated DB press Strength Power Snatch (2-2-2-2-2) 5 sets of two reps going up each time. Metcon Metcon (AMRAP – Rounds and Reps) EMOTM For 28 Minutes RX+

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 foam rolling upper and mid-back 1:00 foam rolling each lat (right and left side ) :30 foam rolling each calf (left and right side) 3 rounds: run 200-m 15 PVC pipe overhead squats Burgener Warm-up (No Measure) BURGENER WARM-UP: 1.