Alexis

CrossFit Templum – CrossFit Warm-up 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses – […]

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets:

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets:

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 2 sets:

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line Specific Warm-up DB Snatch Prep 2 sets: 5 dumbbell snatches, arm 1 5 lateral burpees over the dumbbell 5

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line

CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs Specific Warm-up Shoulder Press, Push Press, Push Jerk.. Explanation, prep and build… 3 sets: 3 shoulder presses 2 push presses 1 push jerk – Build to starting shoulder

CrossFit Templum – CrossFit Warm-up 3 sets: :30 row, easy :20 row, moderate pace :10 row, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Specific Warm-up Deadlift Setup: 1) Feet between hips and shoulder-width 2) Hands outside

CrossFit Templum – CrossFit Warm-up 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Specific Warm-up Setup: 1) Feet between hips and shoulder-width 2) Hands outside legs

CrossFit Templum – CrossFit Warm-up Metcon Thanksgiving with the Girls (Time) In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. *No Partner* Solo For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20 Air Squats Helen’s House 400