Alexis

Announcements Sunday, April 14th, we will hold our awards and after party at 5:00pm CrossFit Templum – CrossFit Warm up 3 sets: :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 PVC pass-throughs – Rest :10 :20 PVC overhead squats – Rest :10 Specific Warm-up Snatch Progressions & Drills: 8 snatch grip […]

Announcements Sunday, April 14th, we will hold our awards and after party at 5:00pm CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog 50 feet of each: Walk on toes Walk on heels Bunny hop High knees Butt kickers Lateral shuffle/direction Karaoke/direction High knee skipping Walking lunge Broad jump Burpee broad jump 1 set: :30

Announcements Sunday, April 14th, we will hold our awards and after party at 5:00pm CrossFit Templum – CrossFit Warm-up 3 rounds: 200-meter row 5 wall squats 5 scap pull-ups 10 alternating plank shoulder taps 5 kip swings Specific Warm-up Thruster and Pull-up Progressions Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men:

CrossFit Templum – CrossFit Partner Warm-up – Saturday (No Measure) EVERYONE TOGETHER 30 Jumping jacks 20 Arm circles forward (Long) 20 Arm circles backward (Short) 5/5 Hip Cars (slow) 5/5 Ankle circles (5 circles) 5/5 Side lunge stretch Specific warm up (1 rounds each) 5 DeadliftS 5 Hang Snatch 3 Snatch balance 3 OHS 10/10

CrossFit Templum – CrossFit Warm-up 2 sets: 50 single-unders (scale to :20) 10 leg swings/leg 10 lateral leg swings/leg 6 alternating Samson stretch lunges :30 double-unders or practice 10 walking lunge steps Specific Warm-up GHD, Double under, and Lunge Progressions and options. 1 set: 20 walking lunge steps 15 double-unders 10 GHD or straight-leg sit-ups

CrossFit Templum – CrossFit Warm-up 2 sets: :20 Spiderman stretches/side 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating reverse lunges 2 sets: :30 row :20 rest :30 air squats :20 rest :30 Sots presses :20 rest Specific Warm-up Squat Snatch Drills and Progressions then… 3 rounds: 5 squat snatches 5 hand-release push-ups 5-calorie

Announcements Sunday, April 14th, we will hold our awards and after party at 5:00pm CrossFit Templum – CrossFit Warm-up 2 sets: :20 Spiderman stretches/side 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating reverse lunges 2 sets: :30 row :20 rest :30 air squats :20 rest :30 Sots presses :20 rest Specific Warm-up Squat

CrossFit Templum – CrossFit Warm-up 1 set: :10 high knees :10 butt kickers 100-meter jog 50-meter single-arm farmers carry/side 1 set: :10 high knees :10 butt kickers 100-meter run 25-meter farmers carry/side 1 set: :10 high knees :10 butt kickers 100-meter hard run 50-meter farmers carry (fast) Specific Warm-up CTB Pull-up Progression then.. 1 set:

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Specific Warm-up 4-5 sets: 5 front squats (building) – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Strength Front Squat (5-5-5-5-5)

CrossFit Templum – CrossFit Warm-up 1 set: :30 hops to a plate :30 mountain climbers :30 up-downs to a plate :30 step-back lunges :30 plate ground-to-overheads – Rest :15 between movements. Specific Warm-up 1 set: 5 inchworms + 1 push-up/each 10 good mornings 1 set: 3 partial range of motion wall walks 10 staggered stance