Alexis

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating spiderman stretches 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 alternating reverse lunges 5 push-ups to down dog 10 PVC around-the-worlds Specific Warm Up PROGRESSION FOCUS Setup Wide grip, hook grip, feet under the hips, weight in the heels, […]

CrossFit Templum – CrossFit Warm-up 1 set: 30 jumping jacks 10 alternating spiderman stretches 10 push-ups to down dog 1 set: 5 single-arm ring rows/arm 5 foot-assisted ring dips 30 jumping jacks 5 ring rows 5 jumping ring dips 1 set: 5 jumping pull-ups 5 jumping ring dips (use feet less) 30 jumping jacks 5

CrossFit Templum – CrossFit Warm-up 2 rounds: :20 Samson lunge stretch/leg 10 alternating single-leg v-ups :20 superman hold 7 wall squats 3 wall walks 200-m run or 1:00 row, bike, or ski Specific Warm Up DB Squat Review: 5 Pause Goblet Squats 5 Goblet Squats 5 DB Squats Demo DB Facing Burpee Workout Prep: 1

CrossFit Templum – CrossFit Warm-up 1 ROUND 10 Single Ring – Ring Rows 10 Banded Chest Press 5/5 High Knee Lunges 1 ROUND 5 Close Grip Pull ups 10 Push Ups 5/5 Box or Band Pistol Squats 1 ROUND 5 Pull to Stand 10 DB Floor Presses (moderate weight) 5/5 Box or Band Pistol Squats

CrossFit Templum – CrossFit Warm-up 1 set: 10 leg swings/leg 10 lateral leg swings/leg 5 air squats 5 sumo stance squats 5 narrow stance squats 5 air squats 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists/direction 5 air squats 5 sumo stance squats 5 narrow stance squats 5 air squats

CrossFit Templum – CrossFit Warm-up 3 rounds: :30 single-unders :30 plank shoulder taps :30 single or double-unders :30 air squats – rest :10 between movements Specific Warm Up Burpee Pull-up Review and Prep Metcon 100 Burpee Pull-ups (Time) For time: 100 burpee pull-ups – Pull-up bar is 12 in/30 cm above reach.Intermediate:– Pull-up bar is

CrossFit Templum – CrossFit Warm-up 2 sets: 10 alternating spiderman stretches 10 alternating soldier kicks 10 alternating plank reach-throughs 10 alternating v-ups 1 set: 10 single-leg DB deadlift/leg 10 single-arm DB shoulder presses/arm 10 DB good mornings 30 DB Russian twists Specific Warm Up Reveiw DB Snatch then.. Workout Prep: 3 sets: 3 DB power

CrossFit Templum – CrossFit Warm-up AMRAP 3 w/ a partner: P1 – 100-m run, row, or 8/5 calbike P1 – AMRAP up-downs – Rest :30-1:00 AMRAP 3 w/ a partner: P1 – 100-m run or row, or 8/5 calbike P1 – AMRAP burpees – Rest :30-1:00 AMRAP 3 w/ a partner: P1 – 100-m run

CrossFit Templum – CrossFit Warm-up 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-land off of the plate 5 step-up + squat landing/leg 10 box jump + step-down (alternating step-down leg) 5 box jump + squat landing 5 box jump + slow rebound 5 box jumps Specific Warm Up Deadlift and

CrossFit Templum – CrossFit View Public Whiteboard Warm-up On a 5-minute clock: 5 jumping jacks 10′ bear crawl // 1 wall walk 5 muscle snatches 10 overhead alternating lunges 5 lateral hop over PVC // 15 single-unders Specific Warm Up HANDSTAND WARM-UP | 5:00mins 5 HR Push-ups 2 scaled wall walks 1 wall walk 5