Alexis

CrossFit Templum – CrossFit Warm-up *Rotate through with your team completing 3 sets total* Set 1 Partner A 10 Cal Bike @50/55 rpms Partner B 10 Bootstrappers, 10 Push-up to down dog Partner C 200 meter run Set 2 Partner A 10 Cal Bike @55/60 rpms Partner B 10 Air Squats, 10 Up downs Partner C […]

CrossFit Templum – CrossFit Warm-up 3 sets: 25-ft duck walk 25-ft inchworm walkouts 10 PVC pass throughs 10 PVC good mornings 10 PVC overhead squats Strength On a 10:00 clock: Build to a heavy 1-rep snatch Snatch Metcon Metcon (Time) For time with a partner: 100 power snatches (75/115 lb) Intermediate:  (55/75 lb) Beginner: empty barbell

CrossFit Templum – CrossFit Warm-up 1 set: :40 single unders :40 BW split squats (:20/leg) :40 alternating shoulder taps 1 set: :40 double-unders :40 alternating lunges :40 wall walk hold 1 set: :40 triple unders :40 jumping lunges :40 handstand hold against the wall Specific Warm Up Split Jerk Progressions & Build-up: 3-4 sets: 3

CrossFit Templum – CrossFit Warm-up 1 set: :20 superman hold :20 hollow hold :20 KB deadlifts 1 wall walk 1 set: :20 superman hold :20 hollow rocks :20 Russian KB swings 1 wall walk 1 set: :20 kip swings :20 KB swings 1 wall walk Specific Warm Up :10-:20 handstand hold Belly tight with hands

CrossFit Templum – CrossFit Warm-up AMRAP 6: max distance shuttle runs (50-ft) *Movements x2 10reps ea.* Air Squats Up-Downs Sit-ups Specific Warm Up 1 set: 100-m run rest 1:00 100-m run rest 1:00 50-m run rest 1:00 50-m run Metcon Metcon (Time) 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m

CrossFit Templum – CrossFit Warm-up 1 set: 200-ft DB farmers carry 20 BW step-overs 20 hollow rocks 150-ft DB front rack carry 15 BW step-overs 15 hollow rocks 100-ft DB overhead carry 10 BW step-overs 10 hollow rocks Skill EMOM 12: Min. 1 | :20 ring dip hold (top) Min. 2 | :20 ring dip

CrossFit Templum – CrossFit ()

CrossFit Templum – CrossFit Warm Up (No Measure) 3 ROUNDS 5/5 Stagger Stance Goodmornings 5/5 SA KB Swings 5 Single KB Push Press 5 KB Squats :10 Wall Facing Hold 50ft Shuttle Run 2 Person Partner Workout (Time) FOR TIME 50 KB SA Snatches (53/35)(35/26) 50 KB Headcutters 100 KB SA Push Presses 100 KB

CrossFit Templum – CrossFit Warm-up 1 set: 50 single unders 100-ft DB carry • one arm should be in an overhead position, and the other arm should be in a front rack position. • Switch arms every 50-ft. 2 sets: 50-double unders 100-ft DB carry • one arm should be in an overhead position, and

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | :40 row Partner 2 | :40 alternating scorpion stretch Partner 2 | :40 row Partner 1 | :40 alternating scorpion stretch 1 set: Partner 1 | :40 row Partner 2 | :40 alternating lunges Partner 2 | :40 row Partner 1 | :40 alternating lunges