Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) 7mins of: Coach Led Mini Round 5 Muscle Clean to Strict Press (PVC or Barbell) 5 Lateral Hops Over Barbell 5 Synchro Burpees 5 Alternating Synchro Air Squats Specific Warm-up Warm-up (No Measure) Bench Press Set-up and Review 3-5 […]

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) On a 6:00 Clock *Partner 1 performs a 100m jog * 1) Alternating Single-Leg Toe Touches 2) Inchworm + Push-up 3) Samson Stretch 4) Alternating Toe Touch in Plank 5) Air Squat + Good Morning Specific Warm-up Warm-up (No Measure) 6 100m

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12.13.2021 Warm-up On a 6:00 Clock *Partner 1 performs a 200m row 1) Alternating Single-Leg Toe Touches 2) Inchworm + Push-up 3) Samson Stretch 4) Alternating Toe Touch in Plank 5) Air Squat + Good Morning Specific Warm-up 6-200m rows build ups alt with

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Metcon Warm-up Partner A 200 Meter run Into : 2 Sets 5 KB Deadlift (Straight Leg) 5 KB Deadlift (¼ squat) 5 Hip KBS 5 Russian KBS (Eye Level) Partner B 200 Meter run Into : 2 Sets 5/5 Samson Lunge + HS 5 Air Squats

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 5:00 Clock 5 PVC Pass Throughs 5 PVC Around the Worlds 5 PVC Muscle Cleans 5 Jumping Ring Dips With a partner, Partner 1 performs shoulder taps in a plank while Partner 2 moves through the PVC

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Single Under Progression 10 Single Unders 10 Single Unders (run in place) 10 Single Unders (side-to-side jump) 10 Single Unders (front-to-back jump) 10 Single Unders / leg On a 5:00 Clock *add in 10 double unders after 1st rd* 5 Wall

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 Clock With a partner. 6 PVC Step Overs / Partner (Partner A holds PVC at mid-thigh height) 6 PVC Step Unders / Partner Partner A holds PVC at waist height) 10 Synchro PVC Pass Throughs 10 Synchro Mountain

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) Push Press and Push Jerk Progressions Strict Press: Setup Dip and Hold: Shoulders stacked over the hips and heels. Dip and Drive Slowly: Shoulders stacked over the hips and heels. Dip and Drive Fast: Shoulders stacked over the hips

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) Complete 3rds: 5 Wall Facing Squats 5 KB Deadlifts 5 Kip Swings :30 Couch Stretch / Side Strength Back Squat (Build to a heavy 3 rep) Specific Warm-up Warm-up (No Measure) Demo Toe to Bar and scaling options. 1-2 Sets:

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter jog Then… 2 rounds of: 0:50 Medball Deep Squat Hold (20/14) 0:50 Calf Stretch (25s each side) into… 10 MedBall FS (20/14) 10 Scap Pull-ups 10 MedBall Thrusters (20/14) 10 Kips 10 WB (20/14) 10 Pull-ups Find Partners after warm-up