Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Immediately Into… AMRAP in Time Remaining of :10 Bar Hang 5 Scap Pull-Ups :10 Bar Hang 10 Tuck-Ups 10 Push-Ups Skill Metcon (No Measure) 2 SETS FOR QUALITY* 3-5 Strict Knee Raise 3-5 Strict Toes to Bar […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… Buy in: 100 Synchro wall balls (20/14) into… AMRAP in remaining time of: 100 meter run 5 Toes to bar 5 burpees *Each partner does a full round

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 20 Double Knee Tuck in Plank 10 ATY Drills (use small plates or DB’s) :20 Banded Shoulder Stretch / Arm Specific Warm-up Warm-up (No Measure) Progression // Focus 1) :10 Ring Support (Top & Bottom of Dip) // Body control

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 20 Arch Rocks 20 Hollow Rocks 10 Alternating Single-Leg Box Squats Specific Warm-up Warm-up (No Measure) Practice Bailing Reps 1 Set x 7 Reps, empty barbell 3 Sets x 5 Reps, increasing weight 1 Set x 7 Reps,

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: :20 Row, Bike, or Ski (moderate to fast pace) 10 Alternating Samson Stretch 5 Staggered Stance Good Mornings / Leg 5 Sit-ups (workout standard) Specific Warm-up Warm-up (No Measure) Set-up 3 sets of 5 reps coach led working

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Progression Focus 3-5 reps ea. 1) Jump and Land (Hands at Sides) // Hip Extension and Footwork 2) :20 Single Unders / Rest :20 / :20 Singles Unders 3) Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position 4)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 | 3:00min 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) Set 2 | 3:00min :30 Bike (row or ski if necessary) (Easy to moderate pace) 10 Good Morning +

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows (Light DBs or Bands) 30 Single Unders (Switch to Double Unders on Set 3) Strength Metcon (No Measure) 3 SETS 10 Perfect Chin-Ups 1:30 EZ Cardio** **Athlete Choice on Cardio.

CrossFit Templum, Templum North – CrossFit https://www.youtube.com/watch?v=CUjrySBwi5Q View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Workout THAT’S ENOUGH SLICES! (Time) 15 Rounds 100m Run 1 Wall Walk 25′ Bear Crawl — 2 min Rest — 15 Rounds 100m Run 4 DB Snatch 4 DB Goblet Squat ================================== *Rx: 15 Rounds, 2min Rest *Intermediate: 12

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Prone Arch-ups 10 Straight Leg Sit-ups Set 2 20 Alternating Knee-to-Elbow in Plank 20 Hollow Rocks 20 Alternating V-ups Specific Warm-up Warm-up (No Measure) POWER CLEAN Progression // Focus • Set up: heels down, shoulders