Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then agility…. Hip Rolls Inside/Out Toy Soldiers Inch worms Lunch and Twist 3 Air Squats to Broad Jump Cossacks Lunge Side Skip High Skip Karaoke Strength Front Squat (5-4-3) 5@70% 4@80% 3@90% Establishing a heavy 3 Metcon Fittest Experience 22.2 (Time) […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup : TEAMS OF 2 Both athletes must complete Part A & B 3 times each . 1 Person starts with A And the other one with B switch until 3 rounds are completed – – – – – – – – –

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Athletes may move through performing synchro reps with a partner or on their own 7 PVC Pass Throughs 7 DB Single-Arm Push Press / Arm 7 Wall Squats 7 Kip Swings or Scap Pull-ups 17 Single Unders Specific Warm-up

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Rack Lunge (5×10) Metcon Swing High Swing Low (Time) 4 Rounds 25 Kettlebell Russian Swings 70/53 RX+ (53/35 RX) 25 Abmat sit-ups 15 Goblet squats 70/35 RX+ (53/35 RX) 10 Pull-ups

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock • Rotate through rounds until time is called. 10 Alternating Reverse Lunges 10 Alternating Knee Pull to Chest 10 High Knees in Place 10 Straight-Leg KB Deadlifts (lightweight) 10 KB Swings (lightweight) Specific Warm-up Warm-up (No Measure) Box

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 8: 100m Jog 10 Hollow Rocks 10 Arch-ups in Prone 10 DB Side Bends / Side Specific Warm-up Warm-up (No Measure) Set 1 10 Good Mornings (45/35#) 10 Straight Leg Sit-ups Set 2 5 Staggered Stance Good Mornings / Leg (45/35#) 10 Butterfly

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Deadlift (3×5) 3 x 5 @ 75-80% of 1RM Metcon Crossfit Games Open 18.1

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 ATY Raises 20 Hand Release Push-ups 30 Shoulder Taps in Plank 40 Skier Jacks Set 2 • Athletes should try to get their hip as high as possible and their feet as close to their hands as possible. If needed, athletes

Templum North – CrossFit View Public Whiteboard Warm-up Strength 50 Handstand Pushups (Time) 50 Handstand Pushups for timeIf unable to perform HSPU’s Accumulate 3 Minutes of Handstand holds. Then finish out with 50 Balance Board Pushups for time 50 Balance Board Pushups (Time) 50 Balance Board Push-ups for timeAvoid worming Metcon Twister (Time) 50 Box

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 1) Athletes should get into groups of two or three. 2) Grab one barbell for the group and find a rack. Set the rack up to your shortest person. 3) Once the rack is set up, start doing jumping jacks until the