Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7 Lunge + Lunge + Air Squat 8 Alt. Groiners 9 Up-Downs 10 Barbell RDL Strength Deadlift (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then…. 7 Minute AMRAP 10 Calf Raises 5 Jumping Air Squats 5 Medball Deadlift & Shrug 5 Medball Push Press 6 Step-ups Strength Option #1 Max Step-Ups (AMRAP – Reps) 7 Minute AMRAP Box Step-ups 24/20 Option #2 Max Box Jumps

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2 ROUNDS 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar*

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 Sumo Deadlift (1×1) Building to a 1 RM Metcon Kevin Reilly (AMRAP – Reps)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans Strength Back Squat (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based

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 Bench Press (1×1) Building to a new 1 Rep max. Metcon Ivan Drago (Time) For Time 3 Rounds 20/15 cal bike/row 50 Russian twists 50

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 9/6 Cal Bike 6/6 SA KB Swing 6/6 SA KB Press 9 Single Ring Ring Rows Skill Metcon (No Measure) ON A 8:00 RUNNING CLOCK… KB Snatch Progression -SA KB Deadlift -SA KB Upright Row -KB Snatch Transition -KB Snatch

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans Strength Back Squat (1×1) 20 Minutes to hit a heavy 1 Rep max Metcon Metcon (Time)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 2:00 Cardio of Choice (EZ Pace) Immediately Into… AMRAP x 5 MINUTES 10 Scap Push-Ups 5 Inch Worms 5/5 T Push-Ups 20 Hollow Body Flutter Kicks Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :50 Cardio of Choice* MIN

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 jog. Then… 2 Rds of: 1 min Calf stretch 30 sec High Knees 10 Scap Pull-ups 5 Up downs Workout Metcon (Time) 1RFT – Partner WOD 1 mile run (1,600 meters – Divided as you want) 20 T2B 40 Suitcase Lunges