Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Bench Press (8-8-8-8-5-5-5-3-3-1) Option #1 Metcon (Time) 4 Rounds for Time 400 meter Run 12 Burpees 21 Air Squats Option #2 Metcon (Time) 5 Rounds for Time 5 Chest-to-Bar Pull-Ups 10 Power Snatches 95/75 15 calorie Assault Air Bike 20 […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Dead Bugs 10 PVC Pass Through + Lunge 5/5 Stagger Good Morning 5 Empty Barbell Hang Muscle Snatch 5 Empty Barbell Snatch Balance Strength Deadlift (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Sled Pull (1×1) 50ft Hand over hand sled pull for weight. Metcon Metcon (No Measure) 25 min Emom Wall sit Ls plank Rs plank Hollow rock Handstand hold Try to hold all movements 45 sec min

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 12 Step-Ups* 10 Scap Push-Ups 8 Slow Perfect Push-Ups 6 Slow Dead Bugs *Sets 3/4 Step-Ups turn to Box Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 5 Box Jumps (30/24) 10 Hand Release

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minute Bike/Row Inch Worm Toy Soliders Cossacks 1 Minute Pigeon Pose 1 Minute Scorpion Hold Lateral banded Monster walks Strength Pendlay Row (1×7) 1×4 1×5 1×6 1×7 Building to a heavy 7 reps Metcon The Quick And The Dead (Time) For Time 3-9-15-21-15-9-3

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (EZ-Mod) 3:00 Bike (:20 Hard / :10 Light) 1:00 Bike (EZ-Mod) Into… 3 ROUNDS 6/6 DB Arnold Press 30 Mountain Climbers* 10 Hollow Rocks *Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round. Strength

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Run 10 Box Step Overs 10 Scap Pull-Ups 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 20 Toes to Bar 800m Run 20 Toes to Bar 40 DB Box Step-Overs (50/35)|(35/20)|(24/20) 20 Toes to Bar 800m Run

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (3×5 & 2×6) 3×5 @ 70-75% 2×6

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers 10 PVC Pass Throughs 10 Behind the Neck Snatch Grip Shoulder Presses Workout Metcon (Distance)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Reps) AMRAP 5 SETS – 5 MIN 25 AbMat sit-ups 20 BJ (24/20) 50 DU / 100 SU Then… Max 100 m Runs -Rest 1min b/t Sets- (Only score Runs – each Run counts as 1 rep) Finisher