Alexis

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up ROWING + RUNNING WARM-UP 3 sets: 100 meter run 150 meter row Specific Warm Up MOVEMENT PREP BUILD UP 1-2 rounds: 3 shoulder presses 3 overhead squats 3 sumo deadlift high pulls 3 push presses 3 front squats 3 squat cleans 3 push jerks 3 back […]

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warmup – Teams of 3 (No Measure) 2 SETS 00:15 Dead hang 00:15 Left side 00:15 Right side 10 Kip Swings 5 Push up to pike 2 SETS 5 Deadlifts (Slow and controlled) 5 high pulls 5 Hang power cleans 5 Shoulder to overhead (Any kind) 2 SETS

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 2 sets: 5 inchworms 10 push-ups :20 hollow hold Skill 1 set: :20 pike handstand hold (box or floor) :10 partial wall walk hold :10 stomach-to-wall handstand hold :10 back-to-wall handstand hold EMOM 8: :10-:20 handstand hold – Beginner: pike handstand hold (box or floor). –

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm-Up 3 sets: 6 push-ups 8 alternating Cossack squats 10 DB goblet squats – Increase DB load for the goblet squats each set. Specific Warm Up Front Squat Review and build up: 4-5 sets: 5 front squats (building) – Build to 70-80% of 1-rep-max front squat. – Rest

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm-Up AMRAP 5:00: 10 mountain climbers 20 jumping jacks 10 scap pull-ups Specific Warm Up DOUBLE-UNDER REVIEW Jump in place (no rope) Single-unders Single-under + high jumps Single-under fast + single-under slow Single-under + double-under CROSSOVER PRACTICE EMOM 8: :20 crossover practice STRICT PULL-UP REVIEW 2-3 scap pull-ups

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm-Up 1 set: 25-ft toe walk 25-ft heel walk 25-ft bunny hops 25-ft walking lunges :20 hollow hold 10 alternating spiderman stretches 1 set: 4 shuttle runs (1 run = 25 ft down, 25 ft back) 5 tuck-ups 10 air squats, slow – Focus on turning fully and

Announcements >>>August Newsletter<<< No morning or evening classes this Monday on Labor Day. Join us for “Pizza Helen” at 11am or Open gym from 9:00am to 12:00pm. Monday. CrossFit Templum – CrossFit Warm-Up Athletes Choice Pizza Helen (Time) 3 rounds for time: Eat one slice of pizza 400 meter run 21 Kettlebell Swings 35/53# 12

Announcements >>>August Newsletter<<< No morning or evening classes this Monday on Labor Day. Join us for “Pizza Helen” at 11am or Open gym from 9:00am to 12:00pm. Monday. CrossFit Templum – CrossFit Warm Up “Pizza Delivery” Bring Sally Up Partner WOD (AMRAP – Reps) Cindy Tag: 8 rounds: Partner A: 400m run Partner B: AMRAP

CrossFit Templum – CrossFit Warm-Up AMRAP 5: Walk 25 ft with med ball OH 10 lunges med ball bear hug Walk 25 ft with med ball OH 5 med ball thrusters Walk 25 ft with med ball OH 5 med ball deadlifts Walk 25 ft with med ball OH 5 med ball shoulder presses Specific

CrossFit Templum – CrossFit Warm-Up 2 rounds: 10 jumping jacks 10 over-the-fences 10 jumping jacks 10 Samson lunges 10 jumping jacks Specific Warm-up 4 sets: 30on/30 off Rowing technique 1 round: 25-ft down and back: Running position drill Running falling forward drill EMOM 3: 100-m run – Build in pace with each run. Metcon Metcon