Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (5-3-1) 5@75% 3@80% 1@85% Finish with 10 reps plus at 55% Log last round of 10 or more. Metcon Metcon (Time) 27-21-15-9 Wallballs 20/14 Box Jumps 20/24 Every Minute on the Minute 20 Double Unders

CrossFit Templum – 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)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: Buy in: *1600 meter run or 2,000 meter row Then… **5 Overhead squat RX(135/95) Scaled(105/65) 5 Bar over burpee *Run and row are to be split evenly between partners and can be split anyway. (So

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Alternating Spiderman Stretch :30 Plank to Down Dog Set 2 :30 Single Unders :30 Inch worms :30 Hand Release Push-ups Set 3 :30 Double Unders or Singles 30 Shoulder Taps in Plank Set 4 :30 Double Unders or Singles 100’ Bear

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -Hard Cap 8:00- Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the rower and perform the movement and number of reps listed below. • Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Alternating Spiderman Stretch :30 Plank to Down Dog Set 2 :30 Single Unders :30 Inch worms :30 Hand Release Push-ups Set 3 :30 Double Unders or Singles 30 Shoulder Taps in Plank Set 4 :30 Double Unders or Singles 100’ Bear

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes the row then switch. High Knees Up-Downs Lunges Push-ups Wall Facing OH Squats Strength Shoulder Press (5-5-5-5-5 (TEMPO) ) 2 second press 2 second reset hold Specific Warm-up Warm-up (No

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the rower and perform the movement and number of reps listed below. • Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 3:00 Clock 5 PVC Pass Throughs 4 Alternating Overhead Lunges 5 Good Mornings 4 Muscle Cleans Movement / Focus 1) Snatch Grip Push Press // Lockout Arms 2) Overhead Squat // Slowly increase depth from 2″ down to a full squat each