Alexis

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo stance good mornings Front Squat (- RX – 10 sets for load: 2 front squats – Lift once every 3:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same […]

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Fran 40:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast up, fast down) 1 set: 10 ring rows 20 med-ball thrusters 30 med-ball Russian twists 10 ring rows 20 med-ball thrusters Fran (Time) 21-15-9

CrossFit Templum – CrossFit View Public Whiteboard Rest Day

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250322 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Stamina I 105:00-110:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,

CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 2 (Checkmark) PARTNER 1 PARTNER 2 PARTNER 3 10 Kip swings 5 KB Deadlift 20 Forward arm rotations 10 Scap pulls (Reset) 5 KB Hip swings 20 backward arm rotations 3 T2B 5 Russian KB 20 Calve raisers 3 Pull-ups (RX+ Add 3

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 banded pull-aparts 5 push-ups to downward dog 10 banded pass-throughs 1 set: 200-meter run 15 jumping jacks 10 push-ups 15 jumping jacks 20 sit-ups 15 jumping jacks 10 push-ups 15 jumping jacks 200-meter run 250321 (Time) – RX – For time:

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250321 55:00-70:00 Workout 2: Skill I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 bike, ski, or row 10 monster walk steps forward 10 monster walk steps back 10 Spiderman lunges 10 Cossack squats (5/leg) 5 kettlebell good mornings 5 kettlebell goblet squats Back Squat (- RX – Every 1:30 for 12 sets: 3 back