Alexis

CrossFit Templum – CrossFit Warm-Up 4 sets: :20 air squats :10 up-downs :30 rest 4 sets: :20 bottom of squat hold :10 burpees Specific Warm Up Setup Ensure sound positioning. Front squat Loose fingertip grip while keeping elbows off of the knees. Squat clean Smooth and slow pull off of the ground until the bar […]

CrossFit Templum – CrossFit Warm-Up AMRAP 3: 10 mountain climbers 10 air squats 10 scap pull-ups Specific Warm Up Front squat Prep Pull-up Prep (after front squats work)* Strength Front Squat (6-5-4-3-2) Perform a set every 2min Metcon Metcon (AMRAP – Reps) AMRAP 12: 9 pull-ups 3 front squats (95/135 lb) 9 pull-ups 6 front

CrossFit Templum – CrossFit Warm-Up 6 min AMRAP: 20 Jumping Jacks 6 Groiners 6 Scorpions 10 Hollow rocks 10 empty bar deadlifts Strength Deadlift (5-5-5-5) *Start at 70%* *Build up in weight* Metcon “The OG” Cathy Simmons-Landry (WOF) (AMRAP – Rounds and Reps) 12min AMRAP: 9 Air Squats 4 Deadlifts 125/185# 7 AbMat Sit-ups 3

CrossFit Templum – CrossFit One of CrossFit’s standards of fitness is based on the hopper model, which implies fitness requires an ability to perform well at any task randomly drawn from a hopper.   #TemplumHopper () Partner Warmup – teams of 2 (No Measure) Coaches choice 😎 Templum Hopper – Teams of 2 (Time)

CrossFit Templum – CrossFit Warm-Up 1 set: 10 arm swings (across) 10 arm swings (overhead) 10 unweighted good mornings 10 alternating lunge + twists 10 push-ups 10 RDLs 10 bent-over rows 10 hang muscle cleans 10 shoulder presses – Use an empty barbell for the last 4 exercises Specific Warm Up CLEAN AND JERK Deadlift-shrug

CrossFit Templum – CrossFit Warm-Up EMOM 5: Min. 1 | inchworm + push-up Min. 2 | hollow rocks Min. 3 | up-down + max-effort jump and reach Min. 4 | hip taps in an inchworm Min. 5 | burpee + max-effort jump and reach For 6mins with partner: Partner A: Row 10 Cals Partner B:

CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set: 10 box step up and overs 10 med-ball cleans (14/20 lb) 10 sit-ups 1 set: 10 box step up and overs 10 med-ball cleans (14/20 lb)

CrossFit Templum – CrossFit Warm-Up 1 set: 1:00 jumping jacks :10 Samson stretch lunge/leg 1:00 burpees Specific Warm Up HANDSTAND PUSH-UP REVIEW 3 pike push-ups (floor) 3 pike push-ups (box) 1 wall walk + handstand hold 2 handstand push-up negatives 3 x 3-5 kipping handstand push-ups PUSH PRESS REVIEW 3-5 dip-drives, slow 3-5 dip-drives, fast

CrossFit Templum – CrossFit Warm-Up 1 round: Each drill down 50-ft and back: High knee karaoke Knee to chest Lunge with a torso twist High knees Butt kickers Jog Specific Warm Up SINGLE-LEG SQUAT PROGRESSION Reverse lunge Long reverse lunge Elevated reverse lunge Single-leg squat to box Heel hook squat MINI ROUND 2 rounds for

CrossFit Templum – CrossFit Warm Up 400 mts run 3 sets: 5 burpess 10 shoulder taps Partner WOD (AMRAP – Rounds and Reps) Teams of 2: AMRAP 20′ Partner A: AMRAP 9 Hang Power Snatch (95/65) 6 HSPU 3 BMU Partner B: 250/200 mts row Intermediate: 75/55 lbs, abmat HSPU, jumping BMU Beginner: 45/35 lbs,