Alexis

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets :30 jump rope 10 Cossack squats 10 over the fence 10 DB RDLs (light) 10 DB strict presses (light) Skill Metcon (4 Rounds for reps) 4 sets for reps: :20 plate hops (45/25 lb) – Rest :40 – Focus on […]

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets :30 jump rope 10 Cossack squats 10 over the fence 10 DB RDLs (light) 10 DB strict presses (light) Skill Metcon (4 Rounds for reps) 4 sets for reps: :20 plate hops (45/25 lb) – Rest :40 – Focus on

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Each side Bulgarian split squats 10 Each side single leg glute bridges 10 Bird Dogs 10 Dead Bugs Then… 2 Sets 1:00 Minute Bike/Row increase pace every 20 seconds 25 Banded Goodmornings 10 DB Z Press (light) Then… Barbell warm up

CrossFit Templum – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) 1 Round 10 Groiners 10 Single Unders 10 Plank Double Knee Tucks 10 Kip Swings 1 Round 10 Cossack Squats 10 Single Unders or DUs 10 Up Downs 5 Strict Pull Ups 1 Round 10 Bodyweight GM 10 Single Unders or DUs 5

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets :20 jumping jacks – Rest :10 :20 double knee tucks in a plank – Rest :10 Skill Metcon (AMRAP – Reps) EMOM 5 1-5 wall walks Metcon Toes to bar progression practice Metcon (Time) 5 rounds for time: 1:00

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets 5 up-downs to a target 5 air squats 5 double knee tucks 5 air squats Then…2 sets: 25ft banded side steps rt/lt 15 Banded air squats Skill Metcon (Distance) *On a 6:00 clock 6mins to Build up to a

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set each P1 – 1:00 cal. row (easy pace – 18-22 stroke rate) P2 – 10 Samson lunges + 10 scorpions 1 set each P1 – 1:00 cal. row (moderate pace – 20-24 stroke rate) P2 – 10 lateral lunges

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets :30 single-unders 10 push-ups 10 air squats 10 good mornings (empty barbell) 10 high pulls (empty barbell) 2 sets :15 double-under practice 10 arm swings across 10 arm swings overhead 10 front-rack lunges (empty barbell) 10 shoulder presses (empty barbell)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set 10 alternating Spiderman stretches 10 leg swings (across body) / leg 10 up-downs 1 set 10 leg swings (front and back) / leg 10 box step-ups (any height) 10 good mornings (no weight) 1 set 10 reverse lunges 10

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Metcon Metcon (AMRAP – Rounds and Reps) In Team’s of 2… AMRAP 10: 100 Double unders 40 Hang Squat Cleans 115/75# Rest 3mins AMRAP 10: 100 Up Downs 40 Hang Power Cleans 135/95# Rest 3mins 10min to Find 1RM Clean Team Clean