June 2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy) :30 row (moderate) :30 row (hard) 5 inchworm + push-up 5 elbow instep + reach/side 10 alternating reach in bottom of squat :30 air squat w/ :01 hold at the bottom :30 row (easy) :30 row (moderate) :30 […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest :10 :20 jumping pull-ups – Rest :10 :20 sit-ups – Rest :10 1 set: :20 jumping jacks – Rest :10 :20 push-ups – Rest :10 :20 kip swings – Rest

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 couch stretch (:30 /leg) 1:00 Foam roll upper back with 10 lb plate held overhead. :30 Foam roll lats (:30/ side) 1:00 tempo wall-facing squats Specific Warm-up Warm-up (No Measure) Overhead Squat Progression and build up: 3 sets: 5 overhead

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) TEAMS OF 3 5 Rounds of 5:00 + 1:00 rest in-between – – – – – – – – – – – – – – ▫ 5 Bar over burpees ▫ 4 Deadlifts ▫ 3 Hang Cleans

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 good mornings + jump 1 set: 10 leg swings/leg (front and back) 10 push-ups to down dog 1 set: 10 box step-up overs 10 strict press (35/45 lb) 1 set: 10 box jump-overs 10

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row/bike(easy) 1 set: 10 single-leg RDLs (scales)/leg 5 plate squats (:03 at the bottom) 1:00 row/bike (moderate) 1 set: 10 dead bugs 10 pause air squats (:03 at the bottom) 15/20-cal

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the 3:00 window. Specific Warm-up Warm-up (No Measure) CHEST-TO-BAR PULL-UP REVIEW Metcon Metcon (Time) On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 chest-to-bar pull-ups From

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg 5 inchworms with a push-up 1 set: :30 run, bike, row, or ski 10 good mornings + jump for height 20 alternating shoulder taps in pike position 1 set: :30

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg 10 air squats 10 knee push-ups 1 set: :30 kettlebell low-swings :30 goblet squats (slow) 1 set: :15 kettlebell swings to shoulder height :15 kettlebell swings to overhead :30 goblet

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side) 8 knee push-ups 1 set: 20 box jumps (20/24) 16 single arm DB row (8/side) 8 push-ups 1 set: 10 box jumps (24/30) 16 single arm DB row (8/side) 8