Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 ROUND :45 Bike (Mod) 12 Air Squats 6 Burpees (EZ Pace) Into… 1 ROUND :30 Bike (Mod-Hard) 10 Barbell Back Squats 6 Burpees (Fast) Workout “NCMETCON BASELINE […]

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Metcon (Time) 21-15-9 Front squats Bike/row cals Burpees 95/135/155 men 65/95/115 women Finisher Metcon (Time) 3 Rounds for Time 20 Side plank dips right 20 Walking lunges 20 Side plank dips left 20 Walking lunges

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 200m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice,

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) A 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 200m Run Strength Split Jerk (1×1) 10 min Split jerk emom From the rack/jerk blocks 1 make=go

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10/8 CAL Row 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-UpsCoaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell. Strength Deadlift (1×3

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 10 Barbell Upright Rows 5 Back Rack Good Mornings 10 Alt. Behind the Neck Elbow Punches 5 Barbell Back Squat Jumps Technique Warm-up (No Measure) 10 Minutes 3 Rounds 5 Dip shrugs 5 High Pulls 5 CleansNewer Athletes we will

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 5/5 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge) Workout Metcon

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Min AMRAP 100/200 Row/Bike 5 Russian KB Swings 5 Push Up down Dog 5 Jump Squats 20 Single Jump Ropes Strength Bench Press (5×5) Adding 5-10lbs. From last week Metcon Black Jack (AMRAP – Rounds and Reps) 21 Minute AMRAP 21 Cal Bike

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Barbell Goodmormings 5 Front Squat Strength Back Squat (1×10) Building to a heavy 10 Reps.