Alexis

CrossFit Templum – CrossFit Metcon Bodyweight Burner (Time) 200 Double Under 150 Air Squats 100 Push-ups 50 Burpees

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats Specific Warm-up Kettlebell sumo deadlift high pull prep Kettlebell carry practice 1 set: 10 kettlebell sumo deadlift

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings Specific Warm-up Double under progression and practice Toes to bar prep Thurster prep 2 rounds: 5 thrusters 2 toes-to-bars 5 double-unders – Build in thruster load and use workout

CrossFit Templum – CrossFit Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit No Classes today! Happy Thanksgiving Templum Family 🦃 Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up Burpee Pull-up

CrossFit Templum – CrossFit Warm-up 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at least :01 at the top of each rep. 1 set: :30 inchworms :30 push-ups :30 air squats :30 push presses – Hold the bar overhead for at least :01 at

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated push-ups 1 set: 500-meter row Practice Skill On a 10:00 clock: Handstand practice Beginner: pike handstand holds Intermediate: back-to-wall handstand holds, moving away from the wall as able Advanced: practice

CrossFit Templum – CrossFit Metcon (Time) 1 set: 100-meter jog :30 hip flexor to hamstring stretch/side 10 ring rows (easy) 10 air squats :15 hollow hold 1 set: 100-meter run 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 1 set: 100-meter run 10 walking lunge steps 10 ring rows

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses