Alexis

CrossFit Templum – CrossFit Warm-up Complete 3 rounds: Partner 1: 1 min on a machine Partner 2: 5 inch worm pushups Scorpion stretch Partner 3: 5 deadlifts 5 hang cleans 5 push press 5 front squats 5 sychro burpees Then… build to workout load 5 sychro burpees Metcon Three’s a Crowd (AMRAP – Reps) Teams […]

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Specific Warm-up Strick HSPU and Hang Clean Prep & Build up 2-3 sets:

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to bar prep Metcon Metcon (Time) For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to bar prep Metcon Metcon (Time) For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run

CrossFit Templum – CrossFit Warm-up 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Rack position prep 1 set: :20 back rack elbow raise, right arm :20 back rack elbow raise, left arm :20 back rack

CrossFit Templum – CrossFit Warm-up 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set :30 mountain climbers 10 single-leg toe touches/leg 20 alternating reverse lunges 50-meter double-dumbbell farmers carry 1 set :30 up-downs 10 unweighted good mornings 20 air squats 50-meter

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon (Time) 30’ AMRAP Teams of 3 — 1 partner works at a time completing all four movements — 5 pullup 10 power snatch 75/105# 10 bar over burpees 10 wall ball 14/20# — After finishing the wall balls, working partner must tag the next partner before the

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 1 partner works at a time — 5 pullup 10 power snatch 65/95# 15 bar over burpees 20 wall ball 14/20#Intermediate: Same Beginner: 35/45# and 10/14# ball

CrossFit Templum – CrossFit Warm-up 20 Jumping jacks 10 PVC Passthroughs 5 inch worm push-ups 20 Jumping jacks 10 PVC OH squats 5 push-up down dogs 20 Jumping jacks 10 PVC sotts presses 5 burpees Specific Warm-up OH squat and double under prep & warm-up: 8min EMOM 1st min: 8 empty bar oh squats 2nd