Alexis

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 100 Alt DB Hang Clean-and-Jerks (50/35#) (35/20#) **While partner A is working Partner B needs to do an OH Plate Hold (45/25#) when Partner B drops from OH position Partner A must stop working until Partner B is back holding plate OH. Switch positions […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) coach’s choice Practice Skill Metcon (No Measure) 12 Minutes Practice any skill of your choice. Metcon 13 Heros of Kabul (AMRAP – Rounds and Reps) AMRAP in 26 minutes 31 Double-Unders 25 Pull-Ups 23 Push-Ups 23 Air Squats 23 AbMat Sit-Ups 22 Kettlebell Swings

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30 Skier Jacks 10 Inch worms 10 Hand Release Push-ups Set 3 :30 Mountain Climbers :30 Piked Push-ups or Handstand Push-up Negatives Set 4 :30 Double Knee Tuck in

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 3 Sets: 12 Weighted Goblet Squats 12 Alternating Reverse Lunges 1:00 Hollow Hold Specific Warm-up Warm-up (No Measure) Front Squat Build-up: 1 Set x 7 Reps, empty barbell 3 Sets x 5 Reps, increasing weight 1 Set x

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10:00 Clock • Spend about 1:00-1:30 on the first four movements, then the remaining time on the fast-feet drills. 1) Iron Cross Stretch 2) Scorpion Stretch 3) Groiner Stretch 4) Kick-ups 5) Quick Feet Drills -hop forward back -hop side

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 3x Jumping Jacks Set 2 Row = 100m Penalty = Burpees Set 3 Row = 80m Penalty = Ring Rows Set 4 Row = 110m Penalty = Jumping Pull-ups Set 5 Row = 90m Penalty = 2x

Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Row 3 Minutes 10 Push-up down dowg TYWL 8-10 reps each Strength Bench Press (8-5-5-5-3) Benchpress 1×8@ 60% 3×5@ 85% 1×3@ 85% with pause Metcon Metcon (Time) For Time 50 dus 40 wallballs 20/14 30 cal row/bike 20 highpulls 75/55# 10 burpees 40 dus 30

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Workout Retest from Partner WOD on June 26, 2021. Warm-up (No Measure) 400 m jog Then… 3 rounds of… 1 min calf stretch on wall or rig (30 sec each side) 10 Push-ups 10 Lunges 5 Up downs Metcon (Time) 30 Min Partner Workout – TIME BUY

Templum North – CrossFit View Public Whiteboard Metcon (Time) 200 meter partner run 100 cal bike/row 100 wallballs 100 hr pushups 100 abmat situps 100m farmers carry 70/50 200m partner runYou go i go style except for the runs.

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Hamstring Scoop Stretch 50-ft. Walk on heels only 10 Alternating Samson Stretch 50-ft. Walk on toes only Set 2 100m Jog 10 Leg Swings (across body) / Leg 100m Backwards Jog 10 Leg Swings (forwards & back) /