Alexis

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250211 45:00-55:00 Workout 2: Barbell Cycling 65:00-80:00 Workout 3: Skill I 85:00-95:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts […]

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps)

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking

CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250210 50:00-80:00 Workout 2: Stamina I 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 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 () General Warm-up (No Measure) 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet

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 200-meter jog/run 10 single-leg toe touches/leg 10 box step-overs :30 mountain climbers 1 set 200-meter jog/run 10

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 3 (Checkmark) Each team will need : Jump rope Slam ball 30/20 KB 70/53 53/35 1 Round each Partner 1 Partner 2 Partner 3 20 High knees 5 KB Deadlifts 00:10 Deadhang X3 20 Butt kickers 5

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 3 (Checkmark) Each team will need : Jump rope Slam ball 30/20 KB 70/53 53/35 1 Round each Partner 1 Partner 2 Partner 3 20 High knees 5 KB Deadlifts 00:10 Deadhang X3 20 Butt kickers 5