Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Warm Up Min 0-6 400m Run 15 Cossack Squats 25s 50′ Bear Walk 15 Strict Press Strength Bench Press (5×3) Working at 80% of your 1 RM Metcon Up and Over (Time) 5 Rounds 7 Shoulder to OH 155/105 (135/95) [125/85] 7 Box Jump […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat (5×3) 5×3 working at 80% of your 1 RM Metcon Metcon (AMRAP – Reps)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00. Workout Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m jog Then… 3 rounds of… 1 min calf stretch on wall or rig (30 sec each side) 10 Push-ups 10 Lunges 5 Up downs Workout Metcon (Time) 30 Min Partner Workout – TIME BUY IN: 200 DUs / 400 singles 600 m

Templum North – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 80 partner burpees 40 thrusters 800m run 80 partner leg lifts 40 toes-to-bar 600m run 80 box jump-overs 40 power clean and jerks 75/55 400m run 80 partner plank claps 40 front squats 200m run 80 overhead walking lunges (20kg/15kg) 45/35 40 handstand

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS FOR QUALITY 30 Crossbody Mountain Climbers 5 Lunge-Lunge-Squats 6 Alt. Groiners w/ Thoracic Rotation 7 Burpees Into… 1 ROUND FOR QUALITY 10 Barbell Back Squats 6 Barbell Front Squats 6 Barbell Strict Press 6 Barbell Thrusters Strength Back Squat (5×3) Tempo Back

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Workout Option 1 Metcon In The Beginning….. (AMRAP – Rounds and Reps) GenCFit WOD 30 Minute AMRAP 5 Push Ups 10 Air Squats 15 Alt. Lunges 30s Side Plank (each side) 400m Run Workout Option 2 Metcon Ground Hog Day (Time)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 Deadbugs MIN 5 – 10 Up-Downs *Athletes can keep Warm-Up KB for

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike/Row PVC pass throughs PVC Front Rack stretch 1 Minute wrist stretch Then 2 X’s 5 BB Dip Shrug 5 High Pulls 5 Tall Drops 5 muscle cleans 5 Cleans Strength Clean (1×1) 20 Minutes to work technique. Metcon Metcon (Time) For