Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run (Med Ball Optional) 10 Med Ball Deadlifts* 5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack 10 Alt. Bird Dogs *At the 3:30 mark, switch to Med Ball G2OH. Strength Back Squat (1×5 @ 85%) 1×5 @ 65%* 1×5 […]

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon 2k Row (Time) Max Effort 2k Row Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway. Strength Sumo Deadlift (1×3) 20 Minutes to work to a heavy 3 Reps Workout Metcon (Time) 5 ROUNDS FOR TIME 7 Bar

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway. Skill Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice* Min 2 – 2-4 Reps of Bar

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (5×3) Working at 75%-80% of

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep Week 2 of 9 (Score is Weight)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run (Med Ball Optional) 10 Med Ball Deadlifts* 5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack 10 Alt. Bird Dogs *At the 3:30 mark, switch to Med Ball G2OH Strength Back Squat (5-3-1) 5@80%1rm 3@85%1rm 1@90%1rm Metcon Metcon (AMRAP

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ⚠️ JULY 5 – SCHEDULE ⚠️ – 9am, 10am, 11am ONLY – Workout Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Meter Run 25’ walking lunge w/twist 100 Meter Run 25’ Samson Stretch 100 Meter Run 10 scap pulls 5 Kip Swings 100 Meter Run 10 Empty Bar Thrusters L/R 1 Minutes Scorpion Hold Workout Option 1 1776 (Time) 4 Rounds For Time 17