Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) GENERAL WARM UP 10 Plank Toe Touches 20 Russian Twists 30 sec Bar Hang 40 Jumping Jacks 50 Plyo Mountain Climbers 40 Skier Jacks 30 sec Handstand Hold 20 Good Morning + Hop 10 Plank Toe Touches ——————————- SPECIFIC WARM UP 2 Rounds of [A] […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 10/10 Leg Swings 5/5 Cossacks Lunge 3 Airsquats+Broad Jump 50Ft. Walking Lunge 50Ft. 5/5 Scorpions (Active) 30 second updog hold Strength Back Squat (5-4-3-2-1) Back squat 5@50% 4@60% 3@70% 2@80% 1@90% If feeling strong shoot for a new 1RM! Metcon Metcon

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP :20 sec Wall HS Hold 5/5 Muscle Clean 5/5 Hang Power Clean 3/3 Power Clean 5/5 Kip Swings 3/3 Strict Pull Up 10/10 Elbow Rotations 5/5 Strict Press Partner Metcon Metcon (Time) 6 Rounds For Time 4 Wall Walks

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement, they progress to

Templum North – CrossFit View Public Whiteboard Warm-up Metcon King Kettlebell (Time) 5 Rounds for Time 15 Kettlebell Swings (70/53 lb)RX+ 10 Lunges 15 calorie Assault Air Bike 10 Push-Ups 15 Sit-Ups 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb) RX+RX 53/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 10 PVC Pass Throughs 5 Ring Rows / Each 10 Lunges 5 PVC Over Unders / Each (with partner) On a 5:00 Clock with partner: 5 Alternating Step-ups (Increase box height each round) 5 Alternating Burpees Partner Metcon Metcon (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack) 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Metcon Metcon (Weight) 20 Minute EMOM Squat SnatchFor Load Metcon 1000m Row (Time) Max Effort 1000m Row

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row Then… Hip Rolls Inside Out Hip Rolls Outside In Hamstring Stretch (reach and scoop) Toy Soliders Cossacks Lunge Inch Worms Then…. 5 Empty Barbell Goodmornings 5/5 Elbow Rotations 5 Strict Press 5 Fron Squats 5 RDL’s Then….. Warm up0 deadlifts to

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock • :30 of each running // shoulder movement :30 Mountain Climbers // Scap Push-ups :30 High Knees // Scap Pull-ups :30 Side Shuffle // Shoulder Taps in Plank :30 Inchworm // Bear Crawl Strength Shoulder Press (2-2-2-2-2-2-2) Metcon Metcon (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10 Overhead Walking Lunges (PVC) 10 Shoulder Press (PVC) THEN>>> Progression//Focus 1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar curve, heels down in the setup. 2)