Alexis

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up Burpee Pull-up […]

CrossFit Templum – CrossFit Warm-up 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at least :01 at the top of each rep. 1 set: :30 inchworms :30 push-ups :30 air squats :30 push presses – Hold the bar overhead for at least :01 at

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated push-ups 1 set: 500-meter row Practice Skill On a 10:00 clock: Handstand practice Beginner: pike handstand holds Intermediate: back-to-wall handstand holds, moving away from the wall as able Advanced: practice

CrossFit Templum – CrossFit Metcon (Time) 1 set: 100-meter jog :30 hip flexor to hamstring stretch/side 10 ring rows (easy) 10 air squats :15 hollow hold 1 set: 100-meter run 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 1 set: 100-meter run 10 walking lunge steps 10 ring rows

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses

CrossFit Templum – CrossFit Warm-up 1 round: 400-meter run :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5 empty bar deads 5 banana rolls 10 alt DB hang snatches 10 empty bar deads 10 AbMat situps 200m farmers carry 35/53# (one arm out and one arm back) Metcon

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5 empty bar deads 5 banana rolls 10 alt DB hang snatches 10 empty bar deads 10 AbMat situps 200m farmers carry 35/53# (one arm out and one arm back) Metcon

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up Hang Snatch Prep: 7 high hang shrugs 7 hang muscle snatches 7 snatch