Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 5 sets: :40 row, bike, ski, run, or single under :20 rest 2 sets: 10 alternating Spiderman stretch 10 alternating knee to opposite elbow in plank 10 sit-ups 10 staggered-stance good mornings/leg 20 jumping jacks Specific Warm-up Warm-up (No Measure) 2 […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :20 mountain climbers :20 jumping jacks :20 up-down 8 plate squats 8 PVC pass-throughs in a squat Specific Warm-up Warm-up (No Measure) 1 set: 2 PVC Sots presses (quarter squat) 2 PVC Sots presses (above parallel) 2 PVC Sots presses (below

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon 500m Row (Time) Max Effort 500m Row Metcon 1 Minute Max Cal Bike (Calories) Metcon 100 Wallballs For time (Time) 100 wallballs for time Emom 3 burpees

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 8: 5/8-cal. Assault bike 10 PVC pass-throughs 15 hollow rocks :15 wall-facing handstand hold Skill Metcon (AMRAP – Reps) EMOM 7: 1-5 wall walks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 7/10-cal. Assault bike 10 strict handstand push-ups Intermediate: Box

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup2 (No Measure) 2 Rounds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Technique Clean (3-2-2-1) Clean technique 3×50%1rm 2×60%1rm 2×70%1rm 1×75%1rm Metcon Metcon (2 Rounds for reps) 5 mins max reps 3 cleans 135/95

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Equipment Setup for WOD then,,, 3 sets :20 double knee tucks in a plank – Rest :10 :20 jumping jacks – Rest :10 Specific Warm-up Warm-up (No Measure) Cover scaling options and… 1 set: 3-5 box jumps 3-5 jumping pull-ups 3-5 KB swings

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter run 10 Lu Presses 8 Pushup down dogs 10 scorpion stretches 30/30 seconds wrist stretch 1 Min left/right banded lat stretch Strength Shoulder Press (6-6-6-6-6) Record heaviest set Metcon The Ghost (AMRAP – Reps) 6 Rounds for Total Reps: 1 minute of

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 10 single-unders 10 slow single-unders 10 fast single-unders 10 single-leg single-unders/side 10 backward single-unders 5 side plank reach-throughs/side 5 single-arm ring rows/side Skill Warm-up (No Measure) 8 sets: :20 alternating archer push-ups on rings – Rest :10

CrossFit Templum – CrossFit View Public Whiteboard CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Every 2:00 for 4 sets: :45 run, bike, or jump rope Set 1 | :45 inchworm + push-ups Set 2 | :45 air squats Set 3 | :45 burpees Set 4 | :45 overhead squats (PVC) *Complete 1:30 of work, then rest for