Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 200-m run 25-ft bear crawl 50-ft walking lunge 25-ft Spiderman stretch 50-ft broad jumps 25-ft inchworm push-ups 10 kip swings Specific Warm-up 800m Run (Time) Max Effort 800m Run Metcon Metcon (Time) 3 rounds for time: 200-m run 20 knees-to-elbows 200-m […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row 10 Banded Goodmornings Snatch grip deadlift to knees (Barbell) 300 Meter Row 8 High Pulls 30 sec L/R Banded lat stretch 200 Meter Row 30 sec L/R Wrist stretch 6 Hang Snatch Metcon Metcon (AMRAP – Reps) 14 Minutes Working one

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Team Relay Warm-up: Bear crawl Walking lunge Up-down + broad jump Side shuffle Backpedal Sprint While the rest of the team holds: Bottom of the squat High plank (On hands) Wall sit Low plank (On elbows) Stands on one leg Then..Dynamic

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Accumulate with a partner 60 burpee box jump-overs (20/24 in) – Break up the reps as needed. Specific Warm-up Warm-up (No Measure) 1 set :30 single-unders (both feet) 15 pulls on the rower :30 single-unders (right leg only) 15 pulls on the rower

Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Accumulate with a partner 60 burpee box jump-overs (20/24 in) – Break up the reps as needed. Specific Warm-up Warm-up (No Measure) 1 set :30 single-unders (both feet) 15 pulls on the rower :30 single-unders (right leg only) 15 pulls on the rower

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Never Dies! Warm-up (No Measure) Coaches Choice Metcon Sweep the Leg Johnny!!! (AMRAP – Rounds and Reps) Teams of 4: 30min CAP 1 Thruster 95/135# RX Scaled 65/95# 2 Power cleans 3 Front Squats 4 Push Press *After 10min mark teams complete 400m XPO* *As a team

Templum North – CrossFit View Public Whiteboard Strength Metcon (Weight) Farmers Carry 50 Meters 3-4 SetsLog Max weight (One drop allowed) Metcon Metcon (AMRAP – Reps) 3 rounds for reps 2 min 200m run Finish jump rope for reps (Doubles count as 2 reps) 1 min rest 2 min 500m bike Kb swings 50/35 1

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set :15 high knees :15 butt kickers :15 jumping jacks :15 mountain climbers :20 up-downs :20 lunges :20 double knee tucks in plank :30 air squat :30 burpee Specific Warm-up Warm-up (No Measure) Thruster Review and Build up: 1 set:

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 pvc pipe pass through. :30 pvc pipe around the world. :30 good mornings :30 box step-ups. :30 hang from the pull-up bar. :30 hollow hold 1 set: :30 pvc pipe pass through. :30 pvc pipe around the world

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 sets :20 burpees – Rest :10 :20 Russian twists – Rest :10 Specific Warm-up Warm-up (No Measure) Set 1: Focus on sitting up tall on the rower. Athletes should identify their split time (per 500-m pace) as well as their strokes per minute