Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Bench Press (5×4) Working at 75% Metcon Metcon (Time) 21-15-12-9-6-3 Bike Cals Renegade Rows 45/25# DB Plate to Overhead 45/25 Burpee to plate Plate Overhead Lunge

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter Kicks Toe Touch Run in Place Specific Warm-up Warm-up (No Measure) 3 Sets: Alternate 5 kip swings with a partner Alternate 5 strict toes-to-bars with a partner Quick Hang Clean

Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 3:00 Clock: 5 PVC Pass throughs 5 Muscle Snatches 10 Lateral Hops Over PVC 5 Air Squats Progression // Focus 1) Drop to Partial Squat // Feet move from hip width to squat width 2) Drop + Bar Overhead // Press

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Rowling: 8min Cap Parnter A Rows 100meters Then completes penalty movement Parnter B gets on the rower as soon as Partner A gets off Penalty Movements: Plank Shoulder Taps Arm Circles Burpees Kip Swings Partial Wall Walks Shoulder Press Progression: Coach Led 3-5

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter Kicks Toe Touch Run in Place Specific Warm-up Warm-up (No Measure) 3 Sets: Alternate 5 kip swings with a partner Alternate 5 strict toes-to-bars with a partner Quick Hang Clean

CrossFit Templum – 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 Med-Ball Clean Progression 3-5 reps of each progression Deadlift Deadlift shrug Front squat Shrug and drop

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) GENERAL WARM UP 10 Plank Toe Touches 20 Russian Twists 30 sec Bar Hang 40 Jumping Jacks 50 Plyo Mountain Climbers 40 Skier Jacks 30 sec Handstand Hold 20 Good Morning + Hop 10 Plank Toe Touches ——————————- SPECIFIC WARM UP 2 Rounds of [A]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 10/10 Leg Swings 5/5 Cossacks Lunge 3 Airsquats+Broad Jump 50Ft. Walking Lunge 50Ft. 5/5 Scorpions (Active) 30 second updog hold Strength Back Squat (5-4-3-2-1) Back squat 5@50% 4@60% 3@70% 2@80% 1@90% If feeling strong shoot for a new 1RM! Metcon Metcon

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP :20 sec Wall HS Hold 5/5 Muscle Clean 5/5 Hang Power Clean 3/3 Power Clean 5/5 Kip Swings 3/3 Strict Pull Up 10/10 Elbow Rotations 5/5 Strict Press Partner Metcon Metcon (Time) 6 Rounds For Time 4 Wall Walks

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement, they progress to