Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 good mornings + jump 1 set: 10 leg swings/leg (front and back) 10 push-ups to down dog 1 set: 10 box step-up overs 10 strict press (35/45 lb) 1 set: 10 box jump-overs 10 […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row/bike(easy) 1 set: 10 single-leg RDLs (scales)/leg 5 plate squats (:03 at the bottom) 1:00 row/bike (moderate) 1 set: 10 dead bugs 10 pause air squats (:03 at the bottom) 15/20-cal

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the 3:00 window. Specific Warm-up Warm-up (No Measure) CHEST-TO-BAR PULL-UP REVIEW Metcon Metcon (Time) On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 chest-to-bar pull-ups From

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg 5 inchworms with a push-up 1 set: :30 run, bike, row, or ski 10 good mornings + jump for height 20 alternating shoulder taps in pike position 1 set: :30

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg 10 air squats 10 knee push-ups 1 set: :30 kettlebell low-swings :30 goblet squats (slow) 1 set: :15 kettlebell swings to shoulder height :15 kettlebell swings to overhead :30 goblet

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side) 8 knee push-ups 1 set: 20 box jumps (20/24) 16 single arm DB row (8/side) 8 push-ups 1 set: 10 box jumps (24/30) 16 single arm DB row (8/side) 8

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating hamstring scoop stretch 10 alternating Samson stretch 1 set: 10 plate hops 20 alternating toe-taps to plate :20 plank hold 1 set: 10 single-leg plate hops/leg 20 alternating toe-taps to plate :20 single-arm plank hold/arm 1 set: 10 plate hops

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Call Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP: Teams of 3: 150 Wall Balls 20/14# 30 Ground to Overhead 95/65# 400meter run (together) 150 Push-ups 30 Thrusters 95/65# 400 meter run (together) 150 AbMat Situps 30 Shoulder to Overhead 95/65# 400

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2-3 sets: :30 run, bike, row, or ski 10 leg swings/side 10 PVC pass-throughs (press up hard on the PVC) 10 PVC snatch-grip push presses (heels down during the dip drive) 2 sets: :30 run, bike, row, or ski 10 PVC muscle snatches

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 toe taps :20 in-and-out :20 two-foot plate hops :20 lateral plate hops :20 up-downs to plate 10 alternating step-ups (to the lower box height) – rest :10 between movements 1 set: :20 toe taps :20 lateral plate shuffle :20 left-leg