Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Rack Lunge (5×10) Metcon Swing High Swing Low (Time) 4 Rounds 25 Kettlebell Russian Swings 70/53 RX+ (53/35 RX) 25 Abmat sit-ups 15 Goblet squats 70/35 RX+ (53/35 RX) 10 Pull-ups

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock • Rotate through rounds until time is called. 10 Alternating Reverse Lunges 10 Alternating Knee Pull to Chest 10 High Knees in Place 10 Straight-Leg KB Deadlifts (lightweight) 10 KB Swings (lightweight) Specific Warm-up Warm-up (No Measure) Box

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 8: 100m Jog 10 Hollow Rocks 10 Arch-ups in Prone 10 DB Side Bends / Side Specific Warm-up Warm-up (No Measure) Set 1 10 Good Mornings (45/35#) 10 Straight Leg Sit-ups Set 2 5 Staggered Stance Good Mornings / Leg (45/35#) 10 Butterfly

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Deadlift (3×5) 3 x 5 @ 75-80% of 1RM Metcon Crossfit Games Open 18.1

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 ATY Raises 20 Hand Release Push-ups 30 Shoulder Taps in Plank 40 Skier Jacks Set 2 • Athletes should try to get their hip as high as possible and their feet as close to their hands as possible. If needed, athletes

Templum North – CrossFit View Public Whiteboard Warm-up Strength 50 Handstand Pushups (Time) 50 Handstand Pushups for timeIf unable to perform HSPU’s Accumulate 3 Minutes of Handstand holds. Then finish out with 50 Balance Board Pushups for time 50 Balance Board Pushups (Time) 50 Balance Board Push-ups for timeAvoid worming Metcon Twister (Time) 50 Box

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 1) Athletes should get into groups of two or three. 2) Grab one barbell for the group and find a rack. Set the rack up to your shortest person. 3) Once the rack is set up, start doing jumping jacks until the

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (8-6-4-2) 8@60% 6@70% 4@80% 2@90% Pause first rep of each set Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice “Hey Siri, play “Walk It Out”, by DJ Unk” Metcon (Time) Partner WOD (For Time) 20 Wall Walks 100 SA DB Push Press 20 Wall Walks 50 T2B 20 Wall Walks 100 Alt SA DB Split Snatch RX: 50/35# Intermediate: 35/25# and

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 50/35 cal bike 200m farmers carry 200m overhead plate carry 45/25 100 high pulls 200m overhead plate carry 200m farmers carry 50/35 cal row