Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Running Clock… 20 Alt Groiners 18 Alt Plank Shoulder Taps 16 Alt Cossack Squats 14 Air Squats 12 Hollow Rocks 10 Jumping Squats Bike in Remaining Time… Strength Back Squat (5×3) *Superset each Set with 10 Perfect Hollow Rocks (Score is […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Run or Row 1 Minute L/R Lower Lumbar foam roll (leaning to left then right side) 1 Minute L/R Hamstring roll 1 Minute Bootstrappers (squat then extend legs round out back) 1 Minute L/R Adductor foam roll Lateral band walks down and back

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Bike (EZ-Mod) 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders Taps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 25/20 Cal Bike 25 Hand Release Push-Ups 25 Box Jump Overs (24/20)

Templum North – CrossFit View Public Whiteboard Warm-up Strength DB Bench Press (5×8) Building up in weight. Logging heaviest set. Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Into… 2 ROUNDS 10 BB Good Mornings 10 Hollow Rocks :10 Bar Hang Into… 2 ROUNDS 8 BB RDL 8 BB Bent Over Row 8 Scap Pull-Ups Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 3 Kip Swing + 1 Chest

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row Lateral banded walks down and back x’s 2 10 Jump Squats 1 Minute Alternating hurdlers lunge 1 Minute scorpion stretch L/R Strength Back Squat (5×3) Working at 75% of your 1RM 1 second pause each rep. Metcon RIPCORD (Time) 4 ROUNDS

CrossFit Templum – CrossFit View Public Whiteboard Gonna miss ya brother! 100% effort right there 😉 Warm-up Warm-up (No Measure) 1:00 Bike (No Bike then row, run or ski) immediately into 3 Rounds 10 BB or Banded Good Mornings 8 Bootstrappers* 6 Up Downs** 4/4 DB Strict Press * Rounds 2/3 do reverse lunges* **

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Strength Push/Pull Sled A 20 mins for Partner max sled push/pull 1 pushes and the other will pull the rope hand over handWeight goes up and everyone rotates through. Partner Metcon Metcon (AMRAP – Reps) 25 min amrap 30 cal bike/row

Templum North – CrossFit View Public Whiteboard Warm-up : Warm-up (No Measure) 2 Rounds 6/6 Ring Rows 8 Updown Mountain Climbers 10 Barbell Strict Press 10 Barbell Elbow Punches Into 2 Rounds 6 Kip Swings 8 Hollow Holds 10 Push Press Strength Front Squat (4×5) Working at 70% of your 1RM Metcon NorCal Grind (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Jog Then…. Down and Back Lunge and twist Knee hugs Toy soldiers 3 Air Squats into Broad Jump Inchworm Push-ups Cossacks Lunge 1 Minute L/R couch Stretch 1 Banded lat stretch Strength Balance Board Push-ups (5 Rounds for reps) 5 Rounds For