Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Partner Rowling (No Measure) 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 1) Bear Crawl 2) Walking Lunge 3) Crab Walk 4) Spiderman Crawl 5) Bunny Hops 6) Side Shuffle Specific Warm-up Warm-up (No Measure) DB Snatch Review: 1 Set x 10 Alternating Reps (lightweight) • Demo transitioning in the air 1

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Snatch (1-1-1-1-1-1-1) Squat Snatch working at 55-65% of your one rep max. Metcon Metcon (AMRAP – Reps) 6 Min AMRAP 200m medball overhead carry 20/14 500/400m row Max pullups rx+ Ring rows/banded rx 2 min rest 6 min AMRAP 400m run

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m job 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 can progress

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 1) Bear Crawl 2) Walking Lunge 3) Crab Walk 4) Spiderman Crawl 5) Bunny Hops 6) Side Shuffle Specific Warm-up Warm-up (No Measure) DB Snatch Review: 1 Set x 10 Alternating Reps (lightweight) • Demo transitioning in the air 1

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm + Push-up Small to Big Arm Circles Alternating Arm Twist Specific Warm-up Warm-up (No Measure) 3 Sets: 5-10 Strict Presses 5-10 Hang Power Cleans 3 Sets of Increasing Loading: 5-7 Strict

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter jog x2-Lateral monster walks down and back 10 BB Goodmornings 10 Kang Squats 1 Minute Couch stretch L/R Strength Deadlift V Scale (8-6-4-6-8) 8@70% 6@75% 4@80% 6@75% 8@70% Metcon Diane’s “Hot Cousin” (DD) (Time) 21-15-9 Deadlifts 185/155 Handstand Pushups (RX+Strict HSPU) ***

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Leg Swings 10 Push-ups On a 5:00 Clock 10 Deadlifts 10 High Knees 10 Butt Kickers 10 Alternating Elbow Punches Specific Warm-up Warm-up (No Measure) 3 Warm-up Sets: 10 Front Squats (unweighted) 100 meter run Strength Front Squat (10-10-10 ) From

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm + Push-up Small to Big Arm Circles Alternating Arm Twist Specific Warm-up Warm-up (No Measure) 3 Sets: 5-10 Strict Presses 5-10 Hang Power Cleans 3 Sets of Increasing Loading: 5-7 Strict

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock 7 GHD Sit-ups 7 Deadlifts (barbell or PVC) 7 Shoulder Presses (barbell or PVC) 14 Alternating Knee-to-Elbow in Plank 100 meter run Skill & Strength Warm-up (No Measure) EMOM 10: Minute 1 | 3 Wall Walks Minute 2 | 12