Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Min AMRAP 100/200 Row/Bike 5 Russian KB Swings 5 Push Up down Dog 5 Jump Squats 20 Single Jump Ropes Strength Bench Press (5×5) Adding 5-10lbs. From last week Metcon Black Jack (AMRAP – Rounds and Reps) 21 Minute AMRAP 21 Cal Bike […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Barbell Goodmormings 5 Front Squat Strength Back Squat (1×10) Building to a heavy 10 Reps.

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up #TemplumTakeOver Warm-up (No Measure) WARMUP (17 minutes) ——————— 2 ROUNDS (Both Partners) — :30 Lat Stretch — 5 Scap pullups — 5 Kip Swings — 10/10 Single Leg Calf Raise — 25 Single unders Round 2 DU ** into 2 ROUNDS Partner 1 200 Meter

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3:00 100m Run 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5 Single Ring Ring Rows 5 Scap Push-Ups + 2-3 Push-Ups 7 Air Squats Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY* 200m Run into… 4 Kip Swings

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Easy Bike/Row 10-15 PVC Pass Throughs 1 Minute PVC Behind Back Stretch L/R 30 Seconds L/R Chest opener from rig 1 Minute Pigeon Pose 1 Minute Scorpion Stretch L/R Practice Skill Metcon (No Measure) 15 Minutes Skill Work Pick a skill you’ve

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. Workout

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Metcon (4 Rounds for reps) On A 13 Minute Clock….. Strict Press 1 Min Max Reps 95/65 3 Min Rest 1 Min Max Reps 75/55 3 Min Rest 1 Min Max Reps 55/45 3 Min Rest 1 Min Max Reps 45/35Athlete’s

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Sets 3/4 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @