Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 25-ft shuttle runs – Every minute on the minute perform 10 controlled air squats. Specific Warm-up Warm-up (No Measure) Set-up: 1) Hands at shoulder width 2) Feet between hips and shoulder-width 3) Shoulders slightly in front of the bar […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 mountain climbers :15 samson stretch/leg :30 ring rows 1 set: :45 alternating spiderman stretch :30 counterbalance squat :30 feet elevated ring row or strict pull-up Specific Warm-up Warm-up (No Measure) Front Squat Review and Build-up Strength Front Squat (Heavy 1

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) General Warm Up 2 sets: 10 groiners w/ reach 10 donkey kick to hip circles 10 medball thrusters Barbell Warm Up – Snatch Progressions – Clean Progressions 5 minutes to find workout weight Metcon (Time) Saturdays Are For “The Girls” 🙂 For time… Partner Double

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m jog 10 alternating Samson stretch 20 seated leg raises 1 set: 200-m jog 20 walking lunges 20 alternating v-ups 1 set: 200-m jog 10 KB front rack lunge 20 v-ups Specific Warm-up Warm-up (No Measure) Toes to bar progression and

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: partner 1: 1:00 assault bike partner 2: : :30 PVC pipe pass-through :30 PVC pipe Cuban press 1 set: partner 1: 1:00 assault bike partner 2: : :30 PVC pipe around the world :30 knee push-ups 1 set: partner 1:

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 7: :30 row 10 alternating elbow-to-instep 5 wall squats :15 right-side plank hold :15 left-side plank hold Specific Warm-up Warm-up (No Measure) Set 1: Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30 alternating back-rack elbow rotations :10 rest :20 wall walk hold :10 rest 2 sets: :50 wall sit :10 rest :40 double-unders :10 rest :30 alternating front-rack elbow rotations :10 rest

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach Mickey’s Choice 😮 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy) :30 row (moderate) :30 row (hard) 5 inchworm + push-up 5 elbow instep + reach/side 10 alternating reach in bottom of squat :30 air squat w/ :01 hold at the bottom :30 row (easy) :30 row (moderate) :30

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest :10 :20 jumping pull-ups – Rest :10 :20 sit-ups – Rest :10 1 set: :20 jumping jacks – Rest :10 :20 push-ups – Rest :10 :20 kip swings – Rest