Alexis

CrossFit Templum – CrossFit View Public Whiteboard Flex Day

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 spidermen/leg 5 scorpion/side 5 bootstrappers 5 up downs 5 push up to down dog 10 banded pull aparts, front 10 banded pull aparts, back Barbell: – 1 set w/ barbell: 5 good mornings 5 elbow punches/side, front 5 elbow punches/side, back

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250531 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Strength III 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 100m run 10 unweighted single-leg deadlifts 10 bootstrappers 10 box step ups 5 up downs Strength Deadlift (- RX – For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar). –

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Elizabeth 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingaFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating plank shoulder taps :30 push-ups from the knees Dynamic warm-up 2 sets: 5 inchworms 10 unweighted good mornings 5 burpees 10 alternating lunges 5 hang muscle cleans Elizabeth (Time) 21-15-9

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk forward 10 steps banded monster walk backward 10 sumo stance good mornings 10 slow air squats 10 hip bridges Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250528 85:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with