Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into… AMRAP x 3 MINUTES 6 Box Jump Overs* 6 Kip Swings 6 DB Strict Press** *If the Jump cannot be performed adjust to Step Overs **Use this opportunity to focus

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into… AMRAP x 3 MINUTES 6 Box Jump Overs* 6 Kip Swings 6 DB Strict Press** *If the Jump cannot be performed adjust to Step Overs **Use this opportunity to focus

Templum North – CrossFit View Public Whiteboard Warm-up North Squat Warmup (No Measure) 4 Minute Bike/Row 2x’s Lateral banded walks 2x’s 5 BB Goodmornings 5/5 Elbow Rotations 5 Strict Press 5 RDL’s 5 Front Squats Strength Back Squat (5-3-1) 5-3-1 5@70 3@80 1@90 %1rm Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand or HS Walking* *HS Options… HS Hold Pike Hold on Box **HS

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Into 3 rounds of: (w/ empty barbell) 10 good mornings 10 elbow punches 10 hang muscle cleans 10 up downs Partner Metcon Metcon (Time) IN TEAMS OF 2… (4 Rounds)* 7 hang power clean (155/105)RX+ (115/75)RX 7 bar over

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (1×5 @ 60%) 1×5 @ 40%* 1×5

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Bench Press (8-8-8-8-5-5-5-3-3-1) Option #1 Metcon (Time) 4 Rounds for Time 400 meter Run 12 Burpees 21 Air Squats Option #2 Metcon (Time) 5 Rounds for Time 5 Chest-to-Bar Pull-Ups 10 Power Snatches 95/75 15 calorie Assault Air Bike 20

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Dead Bugs 10 PVC Pass Through + Lunge 5/5 Stagger Good Morning 5 Empty Barbell Hang Muscle Snatch 5 Empty Barbell Snatch Balance Strength Deadlift (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Sled Pull (1×1) 50ft Hand over hand sled pull for weight. Metcon Metcon (No Measure) 25 min Emom Wall sit Ls plank Rs plank Hollow rock Handstand hold Try to hold all movements 45 sec min