Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (EZ-Mod) 3:00 Bike (:20 Hard / :10 Light) 1:00 Bike (EZ-Mod) Into… 3 ROUNDS 6/6 DB Arnold Press 30 Mountain Climbers* 10 Hollow Rocks *Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round. Strength […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Run 10 Box Step Overs 10 Scap Pull-Ups 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 20 Toes to Bar 800m Run 20 Toes to Bar 40 DB Box Step-Overs (50/35)|(35/20)|(24/20) 20 Toes to Bar 800m Run

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (3×5 & 2×6) 3×5 @ 70-75% 2×6

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers 10 PVC Pass Throughs 10 Behind the Neck Snatch Grip Shoulder Presses Workout Metcon (Distance)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Reps) AMRAP 5 SETS – 5 MIN 25 AbMat sit-ups 20 BJ (24/20) 50 DU / 100 SU Then… Max 100 m Runs -Rest 1min b/t Sets- (Only score Runs – each Run counts as 1 rep) Finisher

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mystery Partner Metcon Blue Collar Bob (Time) Partner WOD for time 150 Kettlebell Swings 53/35 65/40 Cal Row 150 Sandbag stepups 20″ 65/40 cal bike 150 kettlebell swings 53/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.COACHES NOTE — Once W/U is

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts. Strength Deadlift (1×1+ @ 95%)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4 – :45 Slow Perfect Push-Ups MIN 5 – :45 Strict Sit-UpsCoaches Note – After completion

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength DB Chest Fly (4×10) Perform a chest fly on a flat bench with dumbellsPerform 4×10 DB Chest Fly. Superset with balance board push-ups max reps. Metcon BBW (Time) 200m run Then… 11-10-9-8-7-6-5-4-3-2-1 Box jumps (RX+30/24)(RX 24/20) Burpees Wallballs 20/14 Then… 200m