Alexis

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

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race. Warm-Up 1 set: 400m run 10 leg swings/leg (up and

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: :30 alternating back rack lunges :30 push-ups (from knees as needed) :30 air squats :30 burpees :30 PVC good mornings :30 PVC pass throughs Specific Warm-up Muscle up and Deadlift Progression and Build up 4 sets: Muscle up progressions & 5 deadlifts working from light

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: Row 300 meters -Increase pace with each 100 meters. 1 set: :30 PVC overhead lunges :30 scap pull-ups 1 set: :30 plate squats :30 kip swings 1 set: :30 PVC overhead squats :30 jump and controlled lower pull-ups Specific Warm-up Overhead Squat & Power Snatch

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 1 set: :30 single-unders :30 alternating single-leg toe touches :30 inchworms :30 air squats – Rest :10 between movements. 1 set: :30 single-single-double :30 pike push-ups (floor) :30 up-downs – Rest :10 between movements. 1 set: :30 double-unders :30 burpees – Rest :10 between movements. Specific Warm-up

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up AMRAP 5: 8 alternating spiderman stretches 8 air squats 8 burpees over the barbell 8 alternating front rack lunges 8 alternating scorpion stretches Specific Warm-up FRONT SQUAT AND BACK SQUAT PRACTICE PROGRESSION FOCUS 5 front squats Hips travel back and down as the elbows drive up. 5

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

Announcements March Newsletter:http://bit.ly/3YTTHiQ CrossFit Templum – CrossFit Warm-Up 2 sets: :20 jumping jacks :20 mountain climbers :20 supermen :20 up-downs :20 jumping squats Specific Warm-up PROGRESSION FOCUS 10 power jumps Jump as high as possible, float as long as possible, and rebound off the ground as quickly as possible. 10 jumps-to-target Reach the biceps in