Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice () Burp and Clean Team WOD (AMRAP – Reps) Teams of 3 Complete: 100 hang cleans (RX+95/65, RX 75/45, scaled 55/35) 50 hang cleans (RX+155/105, RX 95/65, scaled 75/45) 25 hang cleans (RX+185/125, RX 125/85, scaled 95/65) -partner one starts […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) HANDSTAND WALK PROGRESSION + DOUBLE UNDER PRACTICE | 12:00mins 1min progression practice & :30 Single Unders or Double Unders after each set. Partial Kick-up Shoulder Taps in Pike Hips higher than shoulders Shoulder Taps, Feet on Box Handstand Walk

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) EMOM 10 Switch with Partner: Partner 1: Run, Bike, Row, Ski Partner 2: 1. Alternating Single-Leg Toe Touches 2. Elbow-to-Instep Stretch 3. Hamstring Scoop Stretch 4. Alternating Toe Touch in Plank 5. Air Squat + Good Morning Specific Warm-up Warm-up (No

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 Sets :20 work/ :10 rest Shoulder Taps Jumping Jacks Up Downs 3 sets: 3-5 reps HSPU variations Holds, Negatives, shoulder taps etc… Push Press Review Strength Push Press (5-5-5-5-5) 5 sets for load Each set should be a working

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) 7mins of: Coach Led Mini Round 5 Muscle Clean to Strict Press (PVC or Barbell) 5 Lateral Hops Over Barbell 5 Synchro Burpees 5 Alternating Synchro Air Squats Specific Warm-up Warm-up (No Measure) Bench Press Set-up and Review 3-5

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) On a 6:00 Clock *Partner 1 performs a 100m jog * 1) Alternating Single-Leg Toe Touches 2) Inchworm + Push-up 3) Samson Stretch 4) Alternating Toe Touch in Plank 5) Air Squat + Good Morning Specific Warm-up Warm-up (No Measure) 6 100m

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12.13.2021 Warm-up On a 6:00 Clock *Partner 1 performs a 200m row 1) Alternating Single-Leg Toe Touches 2) Inchworm + Push-up 3) Samson Stretch 4) Alternating Toe Touch in Plank 5) Air Squat + Good Morning Specific Warm-up 6-200m rows build ups alt with

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Metcon Warm-up Partner A 200 Meter run Into : 2 Sets 5 KB Deadlift (Straight Leg) 5 KB Deadlift (¼ squat) 5 Hip KBS 5 Russian KBS (Eye Level) Partner B 200 Meter run Into : 2 Sets 5/5 Samson Lunge + HS 5 Air Squats

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 5:00 Clock 5 PVC Pass Throughs 5 PVC Around the Worlds 5 PVC Muscle Cleans 5 Jumping Ring Dips With a partner, Partner 1 performs shoulder taps in a plank while Partner 2 moves through the PVC

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Single Under Progression 10 Single Unders 10 Single Unders (run in place) 10 Single Unders (side-to-side jump) 10 Single Unders (front-to-back jump) 10 Single Unders / leg On a 5:00 Clock *add in 10 double unders after 1st rd* 5 Wall