Alexis

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 2 sets: :40 air squats :20 rest :40 sit-ups :20 rest Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High […]

Announcements CrossFit Open Register Now! games.crossfit.com 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 60:00-70:00 Workout 2: 250218 80:00-100:00 Workout 3: March Push 105:00-115:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 10 alternating Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups (full range of motion) 10 strict ring dips (rings

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 2K row 40:00-60:00 Workout 2: Skill I 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill/leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 2 sets: 10

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. 250215

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250215 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – l 95:00-105:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 2 (Checkmark) Rx+ Bike, WB 30/20 #125/95 Rx Bike, WB 20/14 #95/65 Adjust accordignly WARM UP (each partner completes two rounds of each warmup) PARTNER 1 PARTNER 2 1:00 on bike, easy pace 10 deadlifts 5 wall

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 10 alternating reverse lunges 10 step-ups :30 mountain climbers 1 set 10 unweighted