Alexis

CrossFit Templum – CrossFit 12 Day of Christmas 2.0 (Time) 12 Days of Christmas WOD 2.0 *Complete like the song* 1 – Clean and Jerk 185/125 2 – Muscle ups 3 – Strict Handstand Pushups 4 – Deadlifts 185/125 5 – Thrusters 95/75 6 – T2B 7 – Burpees 8 – Kettlebell Swings 70/53 9 […]

CrossFit Templum – CrossFit 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear crawls (10yds total) 3- standing broad jumps 4- candlestick roll ups (google it) 5- burpees 6- walking lunges 7- push-ups 8- sit-ups 9- mt. climbers 10- jump squats 11- Arm

CrossFit Templum – CrossFit 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear crawls (10yds total) 3- standing broad jumps 4- candlestick roll ups (google it) 5- burpees 6- walking lunges 7- push-ups 8- sit-ups 9- mt. climbers 10- jump squats 11- Arm

CrossFit Templum – CrossFit Warm-up On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 3-5 false-grip ring rows 3-5 low-ring muscle-up transitions Then… 2 sets: 5 kip swings 5 wall-ball shots 2 sets: 5 kipping knee raises 5 wall-ball shots 1 set: 5 toes-to-bars 5 wall-ball shots

CrossFit Templum – CrossFit Warm up Quickly decide on your version and warm up specific movements Metcon 12 Day of Christmas 2.0 (Time) 12 Days of Christmas WOD 2.0 *Complete like the song* 1 – Clean and Jerk 185/125 2 – Muscle ups 3 – Strict Handstand Pushups 4 – Deadlifts 185/125 5 – Thrusters

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Specific Warm-up Squat Clean & Pull-up Prep 4 sets: 2-3 squat cleans – Build in load. – Rest 1:00-1:30 between sets. Metcon Peek-A-Boo (AMRAP – Rounds and Reps) AMRAP 10: 4

CrossFit Templum – CrossFit Warm-up Partner rowing warm-up On a 6:00 clock: Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement. Partner B: as soon as partner A gets off of the rower, partner B starts

CrossFit Templum – CrossFit Warm-up 200m jog 10 scorpions 5 pushup to down dogs 100m run 10 groiner stretch 5 med ball front squats 50m farmers carry 10 scap retractions 5 burpees Specific Warm-up Deadlift build and Rope Climb Prep: 4 sets of 5 deadlifts building to workout weight. After each set one rope climb

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 1 set: 200-meter

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set: 1:00 row, moderate 10 PVC pass-throughs (moderate grip) 5 kip swings 6 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 1:00 row, fast 10 PVC pass-throughs (narrow grip)