Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter row 10 Air Squats 8 pushup down dog 10 Scap pulls 5 kip swings Strength Pendlay Row (3-3-3-3-3) 5 sets of three. Building to a heavy set of three. Logging heaviest load. Metcon CrossFit Games Open 22.3 RX (Ages 16-54) […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 bike (easy pace) 10 alternating Spiderman stretch 10 staggered-stance good mornings/leg 1 set: :30 bike (moderate pace) 10 leg swings/leg (front and back) 10 good mornings + hop 2 sets: :20 bike (fast pace) 5 Kang squats Metcon Metcon (Calories)

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Metcon (No Measure) 1 min block each pushup plank Hollow rock Superman 1 min block each 45 sec holds Pushup plank Hollow rock Superman 1 minute block each 30 sec holds Pushup plank Hollow rock Superman 1 minute block each

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 15 Jumping Air squats 10 DB Strict Press 15 V-Ups Strength Back Squat (5×5) Working and staying at 70-75% of your one reps max. Resting at least 90 seconds between sets Metcon Grip it N Rip It! (AMRAP –

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 jumping jacks 10 synchronized up-downs 10 ring rows 1 set: 20 skier jacks 10 synchronized burpees 5 pull-to-stands 1 set: 200-m run 10 synchronized push-ups 1-2 rope climbs Metcon Partner RJ Hero WOD (Time) *40min CAP* 5 rounds with a

Templum North – CrossFit View Public Whiteboard Metcon Quad Squad (Time) A 4 person team 1 person works at a time for time to complete Part A 500m row 35 cal bike 400m run 30 burpees 10 min cap Part B Remaining time is max thrusters. Every thruster reduces part a by 1 second Men

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: : 30 high knees : 15 rest : 30 banded side steps : 15 rest : 30 banded good mornings : 15 rest : 30 Cossack squats (:15/leg) : 15 rest Skill Metcon (No Measure) EMOM 6: 10 alternating single-leg squats

Templum North – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Metcon Option 2 Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads,

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 single-unders 10 inchworm + push-ups :30 single-unders (fast) 10 PVC pass-throughs 1 set: :20 left-leg, single-leg single-unders 10 scap pull-ups :20 right-leg, single-leg single-unders 10 ring rows 1 set: :30 double-unders 5 dive-bomber push-ups :30 double-unders (fast) 5 single-arm ring

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Squat Snatch (1) Every 2 minutes on the minute. 1 squat snatch Start at 65% Miss=go down Make=go up 3 misses your done. End on a make. Metcon Easy Breezy (4 Rounds for reps) Tabata Air squats Pushups Situps or