Alexis

CrossFit Templum – CrossFit Warm-Up 2 sets: 30 jumping jacks 10 overhead squats 30 jumping jacks 10 snatch balances 30 jumping jacks Specific Warm-up PROGRESSION FOCUS Setup Heels down, shoulders in front of the bar, visible lumbar arch. Deadlift to mid-thigh “Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders […]

CrossFit Templum – CrossFit Warm-Up 1 set: 30 jumping jacks 10 push-up to down dog 10 alternating spiderman stretches 1 set: 20 skier jacks :20 top-of-the-ring dip support hold 20 skier jacks :20 bottom-of-the-ring dip support hold 10 air squats 1 set: 10 up-downs 10 foot-assisted ring dips 10 wall-ball front squats 1 set: 30

CrossFit Templum – CrossFit Warm-Up 1 set: 2:00 row, SkiErg or bike (slow) 20 box step-ups (step down) 20 plank shoulder taps (feet on floor) 1 set: 1:30 row, SkiErg or bike (med) 20 single-leg box step-downs (10 each leg) 20 pike shoulder taps (feet on box) 1 set: 1:00 row, SkiErg or bike (fast)

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Partner Warmup -Saturday (No Measure) Every partner must perform all 2 rounds 2 times —————————— ⭐ Partner 1 ⭐ :30 Forward wrist stretch :30 Backward wrist stretch 10 FR elbow rotations 5 Deadlifts   5 Hang cleans  5 Front Squats ⭐ Partner 2 ⭐ 5 Pushup to pike (3

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: :30 single-unders 10 KB deadlifts 10 air squats, focus: hips back 1 set: :30 single-single-double 10 KB swing to eye level 10 air squats, focus: heels down 1 set: :30 double-unders or attempts 10 KB swings to overhead 10 air squats, focus: midline Specific Warm-up

Announcements March Newsletter:http://bit.ly/3YTTHiQ 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 Specific Warm-up 3-4 sets: 3 shoulder presses –

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 2:00 run, row, ski or bike 2 Rounds: :30 PVC pass throughs :30 air squats | air squats with knees together :30 PVC side bends :30 lunges | step-back lunges :30 PVC good mornings :30 single-leg squat to parallel | heel-hooked foot-wrapped single-leg squat Specific Warm-up DB

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 3 sets: 10 banded pass throughs 10 alternating soldier kicks 10 banded pull aparts 10 alternating hamstring scoop stretches Specific Warm-up 1 set: 5 single-arm ring rows/arm 50-m jog 1 set: 5 ring rows 50-m jog 1 set: 5 jumping pull-ups with :03 negative 50-m jog 1

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up AMRAP 3:00: 10 mountain climbers 10 air squats 10 push-ups Specific Warm-up Loading up Barbell movements and Class Set-up: Deadlifts, Bench Press, & Cleans 3-4 buildup sets *Group up with those doing similar weights* *If not FULL RX then do intermediate weight loads* Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1:

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 400 Meter run 20 Walking Lunges w/Samson Stretch 20 Body weight good mornings 20 Air Squats (:02 sec pause in bottom) 20 Shoulder Taps Specific Warm-up With Partner & Light Kettlebell: 3 rounds each: Partner 1 Completes: 5 KB Deadlift 5 KB Goblet Squats 5 KB Push