Alexis

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 1 partner works at a time — 5 pullup 10 power snatch 65/95# 15 bar over burpees 20 wall ball 14/20#Intermediate: Same Beginner: 35/45# and 10/14# ball

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon (Time) 30’ AMRAP Teams of 3 — 1 partner works at a time completing all four movements — 5 pullup 10 power snatch 75/105# 10 bar over burpees 10 wall ball 14/20# — After finishing the wall balls, working partner must tag the next partner before the

CrossFit Templum – CrossFit Warm-up 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses –

CrossFit Templum – CrossFit Warm-up 20 Jumping jacks 10 PVC Passthroughs 5 inch worm push-ups 20 Jumping jacks 10 PVC OH squats 5 push-up down dogs 20 Jumping jacks 10 PVC sotts presses 5 burpees Specific Warm-up OH squat and double under prep & warm-up: 8min EMOM 1st min: 8 empty bar oh squats 2nd

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets:

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets:

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets:

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line Specific Warm-up DB Snatch Prep 2 sets: 5 dumbbell snatches, arm 1 5 lateral burpees over the dumbbell 5

CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs Specific Warm-up Shoulder Press, Push Press, Push Jerk.. Explanation, prep and build… 3 sets: 3 shoulder presses 2 push presses 1 push jerk – Build to starting shoulder