Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :40 bike, ski, row, run, or single-unders :10 rest :30 hollow hold :10 rest :20 handstand hold on the wall :10 rest Specific Warm-up Warm-up (No Measure) Handstand Walk Practice & Progression: Partial kick-up Keep arms straight, kick up halfway. Full […]

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (3-3-3-3-3) Bench press 5×3 65,75,80,90,90+% if possible. Metcon Loki (Time) 3 Rounds 2 wall walks 6 DB Loki complexes 2×4. 40/2013 1 Minute

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run 20 split squats (10/leg) 20 empty-bar back-rack elbow rotations (10/side) 1 set: 400-m run 20 alternating BW reverse lunges (10/leg) 20 front-rack elbow rotations Specific Warm-up Warm-up (No Measure) Overhead Lunge Review & Prep: Stance, Grip, Step back 2

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal Banded walks 20 Banded Goodmornings Strength Back Squat (2×2 2×3 1×5) Back squat 2×2@90% 2×3@80% 5 reps@75% Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon Option 2 G.I.

Templum North – CrossFit View Public Whiteboard Metcon teams of 4 Metcon (Time) For time Complete in any order 5000m row Carry min 200lbs of gym equipment 400m. 100 sdlhp 75/55 100 pullups or ring rows. (Ringrows count as 1/2 rep) Metcon (AMRAP – Reps) 1 max set of unbroken wallballs 20/14 Each team member

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 leg swings front to back/ side to side 10 good mornings 10 pvc pass thrus 10 high jumps Specific Warm-up Warm-up (No Measure) 2 sets 8 single leg KB dead lift 8 step ups (box jumps second round) 8 Russian kbs (American kbs

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: :20 bar-facing burpees – Rest :10 :20 snatch-grip bent-over rows – Rest :10 Skill & Strength Metcon (Weight) Snatch Progression & Build up EMOM 8: 1 power snatch 1 snatch push presses 2 Sots presses *score best set* Metcon

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 alternating groiners – Rest :15 :30 lateral hand shuffle + push-up – Rest :15 :30 wall squats – Rest :15 Specific Warm-up Warm-up (No Measure) Thruster review and build: 4 sets: 5 thrusters (light) 5 thrusters (light-to-moderate) 3-5 thrusters (moderate)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Clean bar warm up: clean RDL x4 clean deadlift x4 clean pull x4 muscle clean x4 power clean x4 front squat x4 tall clean x4 Jerk bar Warmup: good morning x4 push press btn x4 jerk dip x4 power jerk x4 tall jerk x4

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set: 10 single-leg KB deadlifts/leg 20 alternating reverse lunges :20 single-unders 1 set: 10 KB good mornings 10 box step-ups