Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle Clean Workout Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Optional […]

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Sumo Deadlift (5×3) 80% of 1 RM convemtional Metcon Death Row (4 Rounds for

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms + Push-Up 10 Up-Downs + Jump* 15 Light Band Pull Aparts *Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH. Strength Shoulder Press (1-Rep Heavy ) ON A 15:00

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