Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Banded Good mornings 10 Alt Hip Rotations 10 Jump Squats 10 Box Step Ups (round 3 do 5 box jumps) :20 sec Hollow Hold Partner Metcon Five-O (AMRAP – Rounds and Reps) Teams of 2: 30 Minute AMRAP 50 DBL KB […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 5 side plank reach-throughs / side 5 PVC pass throughs 5 push-ups + 2 shoulder taps 5 Supermans 5 tuck jumps 1 set 10 scap pull-ups :20 partial wall-walk hold 1 set 10 kip swings 3 wall walks 1 set 5

Templum North – CrossFit View Public Whiteboard Warm-up Lu press warm-up (No Measure) 5 Cal Row 8 Lu presses 5 Cal Row 8 Air Squats 5 Cal Row 8 Lu presses 5 Cal Row 8 Air Squats Strength Overhead Squat (5×5) 5 sets of 5 Overhead squats from the rack. Working at 60-65% of your

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets 1:00 single-unders or double-unders 15 single-DB RDLs 10 single-arm DB presses / arm 5 push-ups + down dog :20 active hang 1 set 5 scap pull-ups 10 kip swings 3 strict pull-ups or 5 ring rows 8-10 kipping pull-ups Skill

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 10 Air Squats 10 Situps 5 Pushup-down dog Then…. 10 Scorpion Stretches Strength Bicep DB Curls (5×10) Bicep DB Curls (5×10) Seadted DB Curls Build to a Challenging 5×10 All sets same weight Metcon Metcon (Time) For Time 25

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set :30 jumping jacks 10 air squats 10 inch worms + push-up 1 set :30 skier jacks 10 back squats (empty bar) 10 strict presses 1 set :30 jumping jacks 10 front squats (empty bar) 5 pike push-ups (head to ab-mat) 5 pike

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 10 Cal Bike 5 Inchworms 6 Alt. Spider-Man’s 5 Scap Pull-ups 5 Tight Kip Swings *After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean… Strength Clean (8×1) Clean (8×1) CLEAN COMPLEX EVERY

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set 2:00 Row, bike, ski, or run 10 scorpion stretch (slow) 10 table tops (slow) 1 set 5 wall squats 5 push-ups 5 single-arm ring rows / arm 1 set 5 PVC front squats 5 diamond push-ups 1-5 strict pull-ups or supine ring

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 (5-3-1-1) 5@75% 3@85% 1@90% 1@90+ Snatch Prep Warm-up (No Measure) 5 BB Dip Shrugs 5 BB High pulls 5 BB Muscle Snatch Work

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 10 alt. groiners 10 push-up to down dog 10 double knee tucks in a plank 5 squat therapy (use wall) Skill Metcon (AMRAP – Rounds and Reps) EMOM 8 4 box step-overs 24/20″ 4 box jumps 4 box jump-overs