Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect + Slow Ring or Body Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Workout “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 min (~10 reps of each): *Partial ROM GHD Sit-ups* Single Unders Single Under Bellhops (Front to Back) Single Under Skier Hops (Side to Side) Single Under Run in Place Partial ROM GHD Sit-ups Single Under Left Leg Single Under Right

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Row (Conversation pace) 10 Alternating Spiderman Stretch 10 Box Step-ups • Focus on athletes sitting up tall on the rower. Rowing sequence should be: legs, arms, arms, legs. Set 2 :30 Row (Moderate pace) 20 Mountain Climbers 10 Box

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7min: 5 Ring Rows 5 Single Arm DB Strict Press / Side 50-ft Bear Crawl 10 Shoulder Taps (Push-up Position) Specific Warm-up Warm-up (No Measure) PVC Strict Press Review 1) Keep the bar as close to the center of the body

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills: 1) Alternating elbow to instep + Jog 2) Soldier Kick + Jog 3) Alternating Cossack Squat + Jog 4) Alternating Hamstring Scoop Stretch + Jog 5) Alternating Knee Hug + Jog 6) Up-Down + Jog 7) Broad Jump + Jog

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS: 10 Alt. Spiderman 8 Bootstrapper Squats* 6 KB Deadlifts* 4 Kip Swings* *Rounds 3 & 4 8 Jump Squats 6 Russian KB Swings 4 Pull-ups Workout 13 Hero’s of Kabul (Time) 13 Rounds of: 8 Pull-ups 26 Air Squats 21

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 min AMRAP 5/5 DB Sumo Deadlift 5/5 DB Hang High Pull 5/5 DB Strict Press 10 Frog Jumps 5 V-Ups 5 Kip Swings Workout Metcon (AMRAP – Reps) For Time with Partner: 20 Min Cap 100 DB Snatches (50/35) 100 Up

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM UP: 3 Sets: 20 Single Unders // Focus on elbows in and that the wrists are spinning more than the arms. 10 PVC Pass Throughs // Arms stay straight and the athletes push up up hard on the PVC. 10