Alexis

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3min Row/Run/Bike/Ski Push Jerk PROGRESSION 1. Jump and land 2. Jump and land, hands at shoulders 3. Jump-punch-land 4. PVC push jerk Review DB Clean and Jerk Specific Warm-up Metcon (AMRAP – Reps) 8 sets for reps: :20 alternating single DB clean […]

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Luck of the Leprachaun (Time) 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (53/35) 25 Double-Unders

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: 10 high knees 10 butt kickers 10 mountain climbers 10 groiners 10 double knee tucks 10 reps of … Set 1 | Superman Set 2 | good mornings (unweighted) Set 3 | RDLs (empty barbell) Set 4 | good mornings (empty

Templum North – CrossFit View Public Whiteboard Metcon Tabata Two! (AMRAP – Reps) For reps Tabata 8 Rounds Sit-ups Push-ups Metcon Metcon (Time) Cash In: Row 1000m 3 RFT 20 high pulls 75/55 200m run 20 pullups 200m run Cash out 1000m row

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 10 Groiners 5 Scap Retractions 10 Air Squats 5 Inchworm+ pushup 2 rounds: (empty bar) 5 Good Mornings 5 Elbow punches ea. side 5 Strict Press 5 Back Squats 5 Front Squats Specific Warm-up Warm-up (No Measure) Movement Progessions & Demo Wall

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then…. Agility Then…. Banded hip opener Strength Back Squat (5×5) Back squat Competitors 3×8 at 40-50%1rm Everyone else 5×5 at 75%1rm Metcon Ride Or Die (Time) 5 Rounds For Time 21/15 Cal Bike 15 Hang Power Cleans 115/95 9 Shoulder To

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup (15:00) 2 Rounds of all 3 sets ——————– PARTNER A :30 Row / Bike 5/5 ALT Samson Lunges with HSS 5 Up downs PARTNER B 20 Jumping jacks 1 Wall walk 5 Push ups PARTNER C 5/5 DB Deadlift 3/3 DB Highpull 3/3 Hang

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup (15:00) 2 Rounds of all 3 sets ——————– PARTNER A :30 Row / Bike 5/5 ALT Samson Lunges with HSS 5 Up downs PARTNER B 20 Jumping jacks 1 Wall walk 5 Push ups PARTNER C 5/5 DB Deadlift 3/3 DB Highpull

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :20 work/:10 rest Groiners PVC Pass throughs Overhead Lunges then.. 1 set 10 single leg single unders 10 backward singles 10 side to side 5 single single double 5 single double double Strength Overhead Squat Review and Prep (optional back squat

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 200 Meter Row 8 Lu Presses 10/8# 10 Air Squats 10 Pvc Pass Throughs Strength Overhead Squat (Build to a heavy 5) Metcon Metcon (AMRAP – Reps) AMRAP 10: 3 overhead squats (115/75 lb) 30 double-unders 6 overhead squats 30 double-unders 9