Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Front Squat (4×6) 4×6@50%1rmBS Metcon Risky Business (Time) 4 RFT 25 wallball 20/14 25 cal bike/row 20 min cap

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) 1 set: 10 push-ups 10 box step-ups (12/20 in) :20 plank hold on rings 1 set: 10 hand-release push-ups 10 box step-ups (20/24 in) :10 single-arm

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Deadlift (5-5-5) 5@65% 5@70% 5@75% Metcon Dead Weight (Time) 15 Deadlifts 225/135 3 Rope

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 20 toe-touch + jump 20 calf raises /leg 1:00 Couch stretch / leg 1 set: 40 single-unders 10 bodyweight split squats /leg 2 sets: 30 double-unders 10 bodyweight lunges /leg Skill Metcon (Distance) 5 attempts: 5 broad jumps to cover as

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (5-5-5) Benchpress 5 at 65% 5 at 70% 5 at 75% Metcon Metcon (No Measure) Emom amrap 30 mins Min 1 V-ups Min

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 7:00 clock: 30 jumping jacks 10 groiners 10 PVC good mornings 10 air squat 10 pass thrus (PVC) 10 overhead squats (PVC) Specific Warm-up Warm-up (No Measure) Thruster Review then… 5 sets: (skill progression) 5 thrusters – Rest :30 between sets.

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minute Bike/Row Squat Sit x 1 minute Squat Sit to Reach x 20 Groiners x 20 (10 per leg) Quadruped Hydrants x 10 per leg, per direction Cossack Squats x 20 (10 per leg) Duck Walk x 20-40 steps (bodyweight or with weight

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) 15:00 Minutes —————————- Partner 1 200 Meter run 3 Burpees Partner 2 3 Snatch Deadlift 3 Snatch Highpull 3 Muscle Snatch 3 Power Snatch Partner 3 5 Push ups to pike (3 second pause) 5 Bootstrappers 10 Air squats Warm-up (No Measure) 5:00 Minutes —————————-

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs 90 Snatches (115/75) One person working on reps, one resting, and one working on bike for Workout 2. Scaled 150 Ring Rows 120 Burpee Box Jump Overs 90 Snatches (75/55)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5: 10 partner wall-ball sit-ups 10 alternating partner step-ups 10 synchronized air squats 1 set: With a partner: Accumulate: 30 med-ball trunk rotational tosses (tossing right) 30 med-ball trunk rotational tosses (tossing left) – Increase distance between partners as each partner is able.