Alexis

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: 15 good mornings (unweighted) 5 inchworm + (1-2-3-4-5) push-ups 10 backstep lunges 5 jump squats, for max height 1 set: 15 RDLs (empty barbell) 3 wall walks 10 walking lunge steps, for distance 5 up-downs + max vertical jump 1 […]

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: 15 good mornings (unweighted) 5 inchworm + (1-2-3-4-5) push-ups 10 backstep lunges 5 jump squats, for max height 1 set: 15 RDLs (empty barbell) 3 wall walks 10 walking lunge steps, for distance 5 up-downs + max vertical jump 1

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set 20 jumping jacks 10 Spiderman stretches 10 push-up to down dogs 10 alternating single-leg V-ups 1 set 20 skier jacks 10 tempo air squats (:03 down) 10 kip swings (on pull-up bar) 10 V-ups 1 set 20 jumping

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) EMOM 8: Min. 1- :45 rowing/biking Min. 2- :45 air squats Min. 3- :45 rowing/biking Min. 4- :45 prisoner squats Min. 5- :45 rowing/biking Min. 6- :45 squat therapy Min. 7- :45 rowing/biking Min. 8- :45 goblet squats Specific Warm-up Warm-up (No Measure)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Min Cap 200 Meter Row 10 Pushup Downdog 200 Meter Row 10 Scorpions 200 Meter Row 10 Scap Pulls 200 Meter Row Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: 10 PVC overhead squats 5-10 hollow rocks 5-10 supermen 5-10 ring rows/strict pull-ups/strict C2B 5-10 push-ups/diamond push-ups/strict ring dips 1 set: 10 alternating spiderman stretch 10 hamstring kick-ups/ leg 10 single-leg calf raises/ leg Skill Metcon (AMRAP – Reps) Pre-workout: 8 sets

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Barbell Shrugs (6×10) Clean Grip Barbells Shrugs. Log heaviest set of 10. Metcon Metcon (Time) For Time Buy-In: 15 Over-the-Bar Burpees Then, 3 Rounds of:

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets :20 bike – Rest :10 :20 double knee tucks in a plank – Rest :10 Skill Metcon (No Measure) With a partner: Accumulate 100 GHD hip extensions – One partner holds a plank while the other partner performs hip extensions. –

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Oh My Quads (Weight) 3 sets of 6-12-25 Rest 10 secs after set one. Rest 2 minutes after set 2. 6 back rack lunges 12 front squats 25 back squats Start light… Suggested starting point 95/55 Log heaviest set Metcon

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Metcon WODS Against Humanity (Time) For Time 100 Box jumps 20″ 400 Meter run 100 pull-ups, 400 Meter run 100 Wallballs 20/14 400 Meter run 100 Cal Bike/Row (Split runs up 100 or 200 and switch)RX+ weighted vest