Alexis

CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating Samson stretches 10 alternating scorpion stretches 50-foot alternating soldier kicks 50-foot alternating quad stretches 50-foot alternating Cossack squats 50-foot broad jumps 50-foot high knees 50-foot butt kickers 50-foot skip for distance 50-foot skip for height 1 set: 200-m run 10 shoulder presses (empty barbell) 1 set: […]

Announcements Templum Mobility this Sat @ 10:00am https://crossfittemplum.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=1644 CrossFit Templum – CrossFit Warm-Up 1 set: 10 Good mornings 10 SL deadlifts 10 Plate squats 10 Plate hops (front/back + side to side) 2 sets (build in weight): 8 DB hang cleans 8 DB squats 8 alt DB snatch 200m row or run Metcon Metcon (Time)

Announcements Templum Mobility this Sat @ 10:00am https://crossfittemplum.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=1644 CrossFit Templum – CrossFit Warm-Up 1 set: :20 single-unders :20 toe touches 1 set: :20 double-unders :20 plank shoulder taps 1 set: :20 double-unders :20 sit-ups Specific Warm-up PROGRESSION FOCUS 5 pike push-ups (floor) Head reaches in front of the hands and then presses back through the

Announcements Templum Mobility this Sat @ 10:00am https://crossfittemplum.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=1644 CrossFit Templum – CrossFit Warm-Up 1 set: 100-m jog 50-ft soldier kicks 50-ft alternating quad stretch 50-ft high knees 50-ft butt kickers 50-ft alternating walking lunges 50-ft broad jumps 50-ft skip for height 50-ft skip for distance 100-m jog 1 set: 100-m run 10 air squats 100-m

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 –