Alexis

Templum North – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) For time 20 min bike/row for cals 1 min on 1 min rest Metcon Metcon (Time) 100 du’s 2 dl 225/155 90 du’s 4 dl 80 du’s 6 dl 70 du’s 8 dl 60 du’s 10 dl 50 du’s 12 dl 40 du’s […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 5 up-downs 5 strict presses (35/45 lb) 3 ring rows 5 push presses (35/45 lb) Push Jerk & Pull-up Progressions Buid up: 3 sets: 2 strict presses 2 push presses 2 push jerks Metcon Strength/Conditioning Focus Today Metcon (AMRAP –

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 rounds: 10 leg swings/leg 10 over the fence drills 10 narrow-stance squats 10 single-unders 5 single-single-doubles :15 max reps double-unders Strength Back Squat (EMOM 10: 1 rep) EMOM 10: 1 back squat – Increase load across as many sets as possible. Specific

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter jog 10/10 Lateral banded walks 1 Minute pigeon pose L/R 1 Minute Couch stretch L/R Strength Front Squat (5×6) Working at 65@ of your 1RM Metcon Halderman (Time) 5 Rounds for Time 20 Wall Ball Shots (20/14 lb) 10 Power Cleans (135/95

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches Choice 🙂 NO DROP Teams of 3 (AMRAP – Rounds) Teams of 3 – – – – – – – – – – – – – – – – – – – 3 Rounds x 10 Minutes 2 Minute rest between rounds

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: 15 good mornings (unweighted) 5 inchworm + (1-2-3-4-5) push-ups 10 backstep lunges 5 jump squats, for max height 1 set: 15 RDLs (empty barbell) 3 wall walks 10 walking lunge steps, for distance 5 up-downs + max vertical jump 1

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: 15 good mornings (unweighted) 5 inchworm + (1-2-3-4-5) push-ups 10 backstep lunges 5 jump squats, for max height 1 set: 15 RDLs (empty barbell) 3 wall walks 10 walking lunge steps, for distance 5 up-downs + max vertical jump 1

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set 20 jumping jacks 10 Spiderman stretches 10 push-up to down dogs 10 alternating single-leg V-ups 1 set 20 skier jacks 10 tempo air squats (:03 down) 10 kip swings (on pull-up bar) 10 V-ups 1 set 20 jumping

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) EMOM 8: Min. 1- :45 rowing/biking Min. 2- :45 air squats Min. 3- :45 rowing/biking Min. 4- :45 prisoner squats Min. 5- :45 rowing/biking Min. 6- :45 squat therapy Min. 7- :45 rowing/biking Min. 8- :45 goblet squats Specific Warm-up Warm-up (No Measure)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Min Cap 200 Meter Row 10 Pushup Downdog 200 Meter Row 10 Scorpions 200 Meter Row 10 Scap Pulls 200 Meter Row Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to