Alexis

Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up AMRAP 6:00: 50-ft bear crawl 10 DB romanian deadlift 50-ft DB overhead walk 10 DB hang muscle clean Specific Warm-up Clean drills and progressions. Hang Power Clean (EMOM 10: 2 hang power cleans) build to a heavy 2 rep Metcon DT (Time) 5 Rounds for […]

Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 50-ft of each: High knee carioca/direction Over the hurdle Knee to chest Figure four Deep lunge (:01 hold/rep) Lunge + twist towards lead leg Toy soldiers/toe touches High knees Butt kickers Straight leg kicks Side shuffles/direction Lateral jump jacks/direction Sitting arm swings (:20 in place)

Announcements Everybody bring a body this Saturday 9am and 10am!!! Reserve your spot! Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up Warm-up: 3 rounds: (30sec ea. movement) Rd1.High Knee March Rd2. High Knees Rd3. Jump Squat Samson stretch Mt. Climbers Scorpion Stretch Push-up to down dog Rest Specific Warm-up Demo Movements and Scaling Options:

Announcements Everybody bring a body this Saturday 9am and 10am!!! Reserve your spot! Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up On a 5:00 clock with a partner: 10 synchronized high knees in place 5 leg swings/ leg 10 synchronized walking lunges 5 upward dog or press-up stretches 5 synchronized step-ups (any height) Specific

Announcements Everybody bring a body this Saturday 9am and 10am!!! Reserve your spot! CrossFit Templum – CrossFit Warm-up 1 sets: 150/200-m row 100- ft DB farmers carry 50-ft BW walking lunges 150/200-m row 100-ft DB front rack carry 50-ft BW walking lunges 150/200-m row 100-ft DB overhead carry 50-ft BW walking lunges Specific Warm-up Turkish

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :30 alternating T push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Specific Warm-up Deadlift Review and build-up Strength Deadlift 10min build to a heavy set of 5 Metcon 3-4 sets: 8 unbroken deadlifts 5-8 unbroken handstand push-ups

CrossFit Templum – CrossFit Warm-up 1 set: 200-m jog 10 alternating Spiderman stretches 30-m walk on toes (activate the calves) 10 inch-worms 30-m walk on heels (activate anterior tibialis) 1 set: 200-m jog 10 air squats 10 push-ups :30 jump rope 1 set: 200-m run 10 jumping squats 10 hand-release push-ups :30 jump rope Specific

Announcements Everybody bring a buddy this Saturday! Motivation Monday: Understand the plan, Follow the pattern, and Receive the promise.   CrossFit Templum – CrossFit Warm-up 3 sets: 50 jumping jacks 15 PVC banded face pulls 10 hand-release push-ups Specific Warm-up Bench Press Setup & Reveiw: 1 set: 10 bench presses (add 10-90 lbs) 5 bench

CrossFit Templum – CrossFit Warm-up 2xs through ——————- Partner 1 100 m run 10 Spiderman stretches 10 push up to pike 10 Samson stretches Partner 2 10 good mornings 10 deadlifts 10 muscle hang cleans 10 strict press Saturday Wod (Time) TEAM OF 2 30 Minute time cap ——————- 200 meter run each 7 rounds

CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 20 shoulder taps 20 mountain climbers 10 PVC good mornings 10 PVC pass thrus 10 PVC overhead lunges Specific Warm Up 1 set: :30 row (keep track of calories) 4 burpees 1 set: :30 row (improve calories from 1st set) 4 lateral up-downs over the