Alexis

CrossFit Templum – CrossFit View Public Whiteboard 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear crawls (10yds total) 3- standing broad jumps 4- candlestick roll ups (google it) 5- burpees 6- walking lunges 7- push-ups 8- sit-ups 9- mt. climbers 10- jump […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard 12 Day of Christmas 2.0 (Time) 12 Days of Christmas WOD 2.0 *Complete like the song* 1 – Clean and Jerk 185/125 2 – Muscle ups 3 – Strict Handstand Pushups 4 – Deadlifts 185/125 5 – Thrusters 95/75 6 – T2B 7 – Burpees 8

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set :30 jumping jacks 3 inchworms 15 knee push-ups 1 set :30 single-unders 3 inchworms with 2 hip taps 10 hand-release push-ups 1 set :30 fast single-unders 3 extended inchworms with 2 hip taps 5 dive bombers Specific Warm-up Warm-up (No

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () () Warm-up Warm-up (No Measure) 2 sets :20 up-down + broad jump Rest :10 :20 alternating jumping lunges Rest :10 EMOM 6: 3 High Box Jumps 2 sets 200-m Weighted Carry 30/20# – Sub 2:30 1 set 6 strict presses (45/35 lb) 6

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set :30 mountain climbers 10 good mornings 5 elbow instep / side 10 sumo-stance air squat 1 set :30 mountain climbers 10 good mornings 5 Boot Strappers 10 narrow-stance air squats Strength Deadlift (3-3-3-3-3) 10mins to build to heavy

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set 30 jumping jacks 30 mountain climbers 200-m jog (easy pace) 1 set 10 single-arm KB deadlifts / arm 10 hollow rocks 10 arch-ups 400-m run (less than 2:30) 1 set 10 single-arm KB swings / arm (eye level)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice () Burp and Clean Team WOD (AMRAP – Reps) Teams of 3 Complete: 100 hang cleans (RX+95/65, RX 75/45, scaled 55/35) 50 hang cleans (RX+155/105, RX 95/65, scaled 75/45) 25 hang cleans (RX+185/125, RX 125/85, scaled 95/65) -partner one starts

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) HANDSTAND WALK PROGRESSION + DOUBLE UNDER PRACTICE | 12:00mins 1min progression practice & :30 Single Unders or Double Unders after each set. Partial Kick-up Shoulder Taps in Pike Hips higher than shoulders Shoulder Taps, Feet on Box Handstand Walk

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) EMOM 10 Switch with Partner: Partner 1: Run, Bike, Row, Ski Partner 2: 1. Alternating Single-Leg Toe Touches 2. Elbow-to-Instep Stretch 3. Hamstring Scoop Stretch 4. Alternating Toe Touch in Plank 5. Air Squat + Good Morning Specific Warm-up Warm-up (No

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 Sets :20 work/ :10 rest Shoulder Taps Jumping Jacks Up Downs 3 sets: 3-5 reps HSPU variations Holds, Negatives, shoulder taps etc… Push Press Review Strength Push Press (5-5-5-5-5) 5 sets for load Each set should be a working