Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets :20 double knee tucks in a plank – Rest :10 :20 alternating V-ups – Rest :10 Conditioning Metcon (AMRAP – Rounds) EMOM 5: Min. 1 | 18/13-cal. row Min. 2 | 21/15-cal. row Min. 3 | 23/18-cal. row Min. 4 | […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Shed Conditioning Sprint Rowing (5 Rounds for time) 1.) 250 Meter Row Rest 1 Minute 2.) 250 Meter Row Rest 1 Minute 3.) 250 Meter Row Rest 1 Minute 4.) 250 Meter Row Rest 1 Minute 5.) 250 Meter RowWe will be

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) On a 6:00 clock 20 jumping jacks 10 groiners 10 hollow rocks 10 Superman 5 PVC overhead squats Specific Warm-up Warm-up (No Measure) 2 sets 5-8 GHD sit-ups 1 set 5 good mornings (unweighted) 5 good mornings (pause at end range) 5

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min cap 8/5 Cal bike/row 25ft walking lunge 8/5 cal bike/row 25 ft duck walk 8/5 cal bike 25ft 3 Air Squat + Broad Jump 25ft Toy Soldiers 1 Minute Pigeon Pose L/R Strength Push/Pull Sled (5-5-5-5-5) A 20 mins for Partner max

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3min Row/Run/Bike/Ski Push Jerk PROGRESSION 1. Jump and land 2. Jump and land, hands at shoulders 3. Jump-punch-land 4. PVC push jerk Review DB Clean and Jerk Specific Warm-up Metcon (AMRAP – Reps) 8 sets for reps: :20 alternating single DB clean

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Luck of the Leprachaun (Time) 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (53/35) 25 Double-Unders

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: 10 high knees 10 butt kickers 10 mountain climbers 10 groiners 10 double knee tucks 10 reps of … Set 1 | Superman Set 2 | good mornings (unweighted) Set 3 | RDLs (empty barbell) Set 4 | good mornings (empty

Templum North – CrossFit View Public Whiteboard Metcon Tabata Two! (AMRAP – Reps) For reps Tabata 8 Rounds Sit-ups Push-ups Metcon Metcon (Time) Cash In: Row 1000m 3 RFT 20 high pulls 75/55 200m run 20 pullups 200m run Cash out 1000m row

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 10 Groiners 5 Scap Retractions 10 Air Squats 5 Inchworm+ pushup 2 rounds: (empty bar) 5 Good Mornings 5 Elbow punches ea. side 5 Strict Press 5 Back Squats 5 Front Squats Specific Warm-up Warm-up (No Measure) Movement Progessions & Demo Wall

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then…. Agility Then…. Banded hip opener Strength Back Squat (5×5) Back squat Competitors 3×8 at 40-50%1rm Everyone else 5×5 at 75%1rm Metcon Ride Or Die (Time) 5 Rounds For Time 21/15 Cal Bike 15 Hang Power Cleans 115/95 9 Shoulder To