Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 5 small, medium, & large arm circles forward 5 small, medium, & large arm circles backward :20 shoulder taps :20 groiners :20 push-ups :30 cobra to down-dog stretch – Use a pair of 2.5 or 5 lb plates for the arm […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 20 alternating shoulder taps (10/side) 15 ground plate-to-overhead 10 counter-balance squats Specific Warm-up Warm-up (No Measure) Squat clean progression and build-up: 2-3 sets: 5 squat cleans Strength Squat or Power (your choice) Hang Clean (EMOM 7: 1 hang

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row, bike, ski, or run (200-m) 10 single-leg toe touches/leg :10 samson stretch/leg :20 side plank on elbow/side 10 DB single-arm shoulder press/arm (light) 1 set: 1:00 row, bike, ski, or run (200-m) :20 scale hold/leg 5 split squats/leg :20

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 25-ft shuttle runs :40 air squats :20 burpees (no push-up) Specific Warm-up Warm-up (No Measure) Deadlift & Shoulder Press Review Back Squat review & Warm-up: 3 sets: 3-5 reps back squat The CrossFit Total (Total Weight) Back Squat (1 Rep

CrossFit Templum – CrossFit View Public Whiteboard () () () Metcon 5K run or 5K row Option 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row Max Distance Broad Jump (Distance) two foot take off and landing Measure at back of heel unless you fall back. 5-10-5 Combine Shuttle Drill

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy pace) :30 alternating Samson stretch :30 ring rows 1 set: :30 row (moderate pace) :30 push-up to down dog :30 jumping pull-ups 1 set: :30 row (moderate pace) :30 plank hold :30 pull-ups 1 set: :30 row (fast

CrossFit Templum – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP28 (RX 135/95) (115/75) Teams of 3 AMRAP5 9 Dead lifts 6 Hang cleans 3 Strict Press -2 min rest AMRAP5 9 Dead lifts 6 Hang snatch 3 Push Press -2 min rest AMRAP5 9 Dead lifts 6 Front squat 3 Push

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :40 single-unders :10 rest :40 alternating BW lunges :10 rest :40 KB farmers carry hold (20 seconds per arm) :10 rest 1 set: :40 double-unders :10 rest :40 alternating BW reverse lunges :10 rest :40 KB front-rack hold hold (20 seconds per

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row 10 elbow-to-instep + reach :30 scap pull-up 1 set: 1:00 row 10 elbow-to-instep + reach :30 kip swing – :15 of small kip swings, :15 of big kip swings Specific Warm-up Warm-up (No Measure) Snatch Progression & Bar Mu

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 4: 20 jumping jacks 10 alternating lunges 5 push press (35/45 lb) Specific Warm-up Warm-up (No Measure) Push Jerk & Split Jerk Progression: 5 reps ea. Jump and land (hands at shoulders) Jump, punch, and land with arms extended overhead Push jerk