Alexis

CrossFit Templum – CrossFit Warm-up 2 sets: 10 jumping jacks 10 leg swings/leg 20 alternating mountain climbers 8 alternating box step-ups 2 sets: 10 lateral leg swings/leg :10 Samson stretch/leg 6 box jumps Specific Warm-up DB Burpee Deadlift and Box Jump Progressions…Then… 3 rounds: 4 dumbbell burpee deadlifts 4 box jumps Metcon Metcon (Time) 6 […]

CrossFit Templum – CrossFit Warm-up 2 sets: 10 jumping jacks 10 leg swings/leg 20 alternating mountain climbers 8 alternating box step-ups 2 sets: 10 lateral leg swings/leg :10 Samson stretch/leg 6 box jumps Specific Warm-up DB Burpee Deadlift and Box Jump Progressions…Then… 3 rounds: 4 dumbbell burpee deadlifts 4 box jumps Metcon Metcon (Time) 6

Announcements July Schedule: Normal class times except we are only holding a 9am and 10am Hero WOD on Thursday July 4th. Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills Note: *Noon Class on Monday July 1st will be open gym* CrossFit Templum – CrossFit Saturday Warmup – TEAMS OF 2 (No Measure) 2

CrossFit Templum – CrossFit Warm-up 3 sets: :30 easy pace :30 moderate pace :30 fast pace :30 rest – Choose between row, ski, or bike. 2 sets: 5 elbow-to-instep/leg 10 unweighted good mornings 10 alternating step-back lunges 10 alternating single-leg toe touches 10 up-downs 5 inchworm + push-ups Specific Warm-up 2 sets of 8 walking

CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 5 kettlebell deadlifts 5 box step-ups 5 single-arm kettlebell swings/arm (eye-level) 5 box step-ups 5 kettlebell swings 5 box jumps 50-ft single-arm kettlebell overhead carry/arm 5 box jumps Specific Warm-up WALL-BALL SHOT | 2 sets: 6 med-ball squats 6 med-ball push presses to target 6

CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 5 kettlebell deadlifts 5 box step-ups 5 single-arm kettlebell swings/arm (eye-level) 5 box step-ups 5 kettlebell swings 5 box jumps 50-ft single-arm kettlebell overhead carry/arm 5 box jumps Specific Warm-up WALL-BALL SHOT | 2 sets: 6 med-ball squats 6 med-ball push presses to target 6

CrossFit Templum – CrossFit Warm-up 2:00 row, bike, or ski 1 set: 10 alternating spiderman stretches 5 push-ups to down dog 10 air squats, slow and controlled 5 push-ups to down dog 10 reverse lunges 5 push-ups to down dog 10 single-leg squats or air squats Practice Skill 12min to practice a gymnastic skill not

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 20 mountain climbers 20 alternating plank shoulder taps 10 hollow rocks 5 hand-release push-ups Specific Warm-up Pike shoulder taps Handstand kickups Handstand shoulder taps Walk to wall drill Handstand walk practice Bench Press press and build… 2 sets: 5 bench presses – Rest 1:00-1:30 between

CrossFit Templum – CrossFit Warm-up 2 sets: :30 ring rows :30 push-ups from the knees :30 PVC pass-throughs :30 air squats Specific Warm-up 10min: Ring Muscle up drills and practice :10 Ring support hold :10 Bottom ring dip hold False grip ring rows Low ring transitions High ring transitions Ring muscle ups Snatch warm up

CrossFit Templum – CrossFit Warm-up 2 sets: :30 ring rows :30 push-ups from the knees :30 PVC pass-throughs :30 air squats Specific Warm-up 10min: Ring Muscle up drills and practice :10 Ring support hold :10 Bottom ring dip hold False grip ring rows Low ring transitions High ring transitions Ring muscle ups Snatch warm up