Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Metcon King Kettlebell (Time) 5 Rounds for Time 15 Kettlebell Swings (70/53 lb)RX+ 10 Lunges 15 calorie Assault Air Bike 10 Push-Ups 15 Sit-Ups 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb) RX+RX 53/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 10 PVC Pass Throughs 5 Ring Rows / Each 10 Lunges 5 PVC Over Unders / Each (with partner) On a 5:00 Clock with partner: 5 Alternating Step-ups (Increase box height each round) 5 Alternating Burpees Partner Metcon Metcon (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack) 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Metcon Metcon (Weight) 20 Minute EMOM Squat SnatchFor Load Metcon 1000m Row (Time) Max Effort 1000m Row

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row Then… Hip Rolls Inside Out Hip Rolls Outside In Hamstring Stretch (reach and scoop) Toy Soliders Cossacks Lunge Inch Worms Then…. 5 Empty Barbell Goodmornings 5/5 Elbow Rotations 5 Strict Press 5 Fron Squats 5 RDL’s Then….. Warm up0 deadlifts to

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock • :30 of each running // shoulder movement :30 Mountain Climbers // Scap Push-ups :30 High Knees // Scap Pull-ups :30 Side Shuffle // Shoulder Taps in Plank :30 Inchworm // Bear Crawl Strength Shoulder Press (2-2-2-2-2-2-2) Metcon Metcon (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10 Overhead Walking Lunges (PVC) 10 Shoulder Press (PVC) THEN>>> Progression//Focus 1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar curve, heels down in the setup. 2)

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (5-3-1) 5@75% 3@80% 1@85% Finish with 10 reps plus at 55% Log last round of 10 or more. Metcon Metcon (Time) 27-21-15-9 Wallballs 20/14 Box Jumps 20/24 Every Minute on the Minute 20 Double Unders

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10 Overhead Walking Lunges (PVC) 10 Shoulder Press (PVC) THEN>>> Progression//Focus 1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar curve, heels down in the setup. 2)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: Buy in: *1600 meter run or 2,000 meter row Then… **5 Overhead squat RX(135/95) Scaled(105/65) 5 Bar over burpee *Run and row are to be split evenly between partners and can be split anyway. (So

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Alternating Spiderman Stretch :30 Plank to Down Dog Set 2 :30 Single Unders :30 Inch worms :30 Hand Release Push-ups Set 3 :30 Double Unders or Singles 30 Shoulder Taps in Plank Set 4 :30 Double Unders or Singles 100’ Bear