Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans Strength Back Squat (1×1) 20 Minutes to hit a heavy 1 Rep max Metcon Metcon (Time) […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 2:00 Cardio of Choice (EZ Pace) Immediately Into… AMRAP x 5 MINUTES 10 Scap Push-Ups 5 Inch Worms 5/5 T Push-Ups 20 Hollow Body Flutter Kicks Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :50 Cardio of Choice* MIN

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 jog. Then… 2 Rds of: 1 min Calf stretch 30 sec High Knees 10 Scap Pull-ups 5 Up downs Workout Metcon (Time) 1RFT – Partner WOD 1 mile run (1,600 meters – Divided as you want) 20 T2B 40 Suitcase Lunges

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run (Med Ball Optional) 10 Med Ball Deadlifts* 5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack 10 Alt. Bird Dogs *At the 3:30 mark, switch to Med Ball G2OH. Strength Back Squat (1×5 @ 85%) 1×5 @ 65%* 1×5

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon 2k Row (Time) Max Effort 2k Row Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (1×5 @ 85%) 1×5 @

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway. Strength Sumo Deadlift (1×3) 20 Minutes to work to a heavy 3 Reps Workout Metcon (Time) 5 ROUNDS FOR TIME 7 Bar

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway. Skill Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice* Min 2 – 2-4 Reps of Bar

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (5×3) Working at 75%-80% of

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep Week 2 of 9 (Score is Weight)