Alexis

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250318 45:00-65:00 Workout 2: Strength III 75:00-90:00 Workout 3: Midline 95:00-105:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration […]

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 banded good mornings 20 banded side steps (moving right) 20 banded side steps (moving left) 2 sets: 5 elbow-to-instep/leg 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 3 sets: :30 row (conversation pace) :20 row (moderate pace) :10 row (fast pace)

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250317 40:00-60:00 Workout 2: Run Dumbbell Step-up 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman twists 10 push-ups to downward dog 20 alternating downward dog calf pedals 1:00 single-under practice 1 set: 10 up-downs 10 pike push-ups from the floor :30 single-single-double practice 1 set: 10 up-downs 10 empty barbell shoulder presses 1:00 double-under

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Junkyard dog warm-up 1 set: 200-meter run AMRAP 6: Partner A: 8 jumps around partner Partner B: 8 jumps around partner Partner A: 8 jump over and crawl under partner Partner B: 8 jump over and crawl under partner 250316 (7 Rounds for time)

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 8 alternating Spiderman + twists 8 push-ups to downward dog 8 air squats 2 sets: 10 up-downs 5 pause med-ball squats 1 set: 5 burpees 5 med-ball thursters Partner Metcon 25min AMRAP (runs together & split rest of the work as desired)

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250315 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be

Announcements Heats are open!!! This week 25.3 FRIDAY night lights! Hollywood Theme. No evening classes this Friday. >>>Judges Sign up link<<< CrossFit Templum – CrossFit View Public Whiteboard General warm-up (No Measure) Dynamic warm-up | 2:00 1 set: 10 pulls on the rower 5 elbow-to-instep/leg 10 good mornings (empty barbell) Barbell Movment Prep and Mini

Announcements This week 25.3 FRIDAY night lights! Hollywood Theme. No evening classes this Friday. Heats will open up Thursday afternoon after we find out our fate. Let’s go out with a bang! CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Open 25.3 60:00-80:00 Workout 2: