Alexis

CrossFit Templum – CrossFit Warm Up 1 set: 200-meter jog 10 ring rows 10 unweighted good mornings 10 alternating Spiderman stretches 1 set: :30 jumping jacks 10 kip swings 10 kettlebell deadlifts 10 alternating Samson stretches 1 set: :30 single-unders 5 kipping pull-ups or jumping pull-ups 10 kettlebell bent-over rows 10 alternating Cossack squat Specific […]

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 walking lunge steps :30 up-downs

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 run, bike, row, or ski 1 set: 10 banded squats 10 banded monster walk steps 10 banded pull-downs Barbell warm-up 2 sets: 10 Romanian deadlifts 10 hang muscle cleans 5 pause front squats 5 front squats 5 shoulder presses 5 push presses Specific Warm-up Squat clean and

CrossFit Templum – CrossFit Warm-up 1 round: :20 Samson stretch/leg 10 hollow rocks 10 box step-overs :10 ring support hold 5 ring rows 1 round: :20 Samson stretch/leg 10 hollow rocks 10 box step-overs 10 push-ups 5 foot-elevated ring rows 1 round: :20 Samson stretch/leg 10 V-ups 10 jump-overs 5-10 ring dips 3 pull-ups Specific

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 sec dead bugs Switch 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 plank hold Switch 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 sit-ups

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific Warm-up Back squat build up and prep 3-5 sets: 3 back squats Strength Back Squat (3-3-3-3-3-3-3) Work Your Weakness (Strength;Skill;Stamina) Metcon (Checkmark) Every 5:00 x 3 rounds: 800-meter run then…

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts 50-ft single-arm kettlebell overhead carry/arm 5-10 single-arm kettlebell swings/arm Specific Warm-up Row warm up then prep: 2 rounds: 7 Russian kettlebell swings 20 pulls on the rower – Rest 1:00 between rounds. Metcon Metcon (Calories) 5 x 4:00 rounds: 30 Russian KB

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs (wide grip) 20 alternating plank shoulder taps 5 elbow-to-instep/side :30 counterbalance plate squats – Hold the bottom of each squat for :02. 1 set: 10 PVC pass-throughs (moderate grip) 20 alternating plank shoulder taps 6 alternating Samson stretch lunges :30 counterbalance plate squats – Hold

CrossFit Templum – CrossFit Warm-up 1 round: Partner 1 | 1:00 on machine of choice, slow Partner 2 | 1:00 on machine of choice, slow 10 leg swings/leg 10 alternating plank shoulder taps 10 lateral leg swings/leg 5 push-ups from the knees 10 arm swings 5 push-ups 10 alternating Cossack squats 5 burpees, slow 10

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter row, bike, or run :30 alternating back rack lunges, PVC :30 push-ups (from knees as needed) :30 air squats :30 burpees :30 PVC good mornings :30 PVC pass-throughs Specific Warm-up Clean and Jerk Prep Strength Clean and Jerk (10:00 clock build to heavy single 1 clean and