Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 4MIN: 5 ATY Raises (light weights) 10 Leg Swings / Legs (across body) 15 Arm Circles (forward) 15 Arm Circles (backward) AMRAP 4MIN: :20 Row (easy to moderate pace) 5 Reverse Lunge / Leg 5 Air Squats 5 Single Arm Ring […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30 Single Unders 10 Inch worms 10 Hand Release Push-ups Set 3 :30 Double Unders or Singles 7 Wall Walks (Partial range of motion) • Athletes should go no further than

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 10 Alternating Spiderman Stretch 10 Plank Down Dog :30 Single Unders 10 Inch Worms 10 Hand Release Push-ups :30 Double Unders or Ingles 7 Wall Walks (No further than half way) :30 Double Unders or Singles 5 Wall Walks (Full Range)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks Workout Metcon (No Measure) 4 SETS FOR QUALITY “Unbroken” Double Unders* 1:00 Russian KB Swing (Athlete Choice) 1:00 Glute Bridge Hold** 1:00 Toes to Bar

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (Time) For Time: 400m Sled Push Then… -4 Rounds- 20 Power Cleans 30 Box Jump Overs (24/20) 30 HSPU (RX+) / HRPU (RX) Then… 400m Sled Push *Power Clean weights go up every round…* *Split reps however* RX+ Men:

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Game Teams of 3 Mamno #3 (Time) ‘Karen’ 150 Wallballs 20/14 ‘Double Jackie’ 2000 Meter Row 100 Barbell Thrusters 45/35 60 Pullups Cash Out: 400 Meter Farmer Carry 50/35 (DB or KB)One person working at a time. Karen and Jackie may be done in

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… 30s Bike 10 Alternating Groiners 5 Bootstrappers 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( Heavy 1-Rep) ON

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Workout Metcon (AMRAP

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam Ball Curl to Press 7 Kip Swings Skill Metcon (No Measure) 3 SETS FOR QUALITY (Choose ONE!) Option 1: 5-7 Strict False Grip Ring Rows Option 2: 3-5 Strict False

Templum North – 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