Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m jog 10 alternating Samson stretch 20 seated leg raises 1 set: 200-m jog 20 walking lunges 20 alternating v-ups 1 set: 200-m jog 10 KB front rack lunge 20 v-ups Specific Warm-up Warm-up (No Measure) Toes to bar progression and […]

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: partner 1: 1:00 assault bike partner 2: : :30 PVC pipe pass-through :30 PVC pipe Cuban press 1 set: partner 1: 1:00 assault bike partner 2: : :30 PVC pipe around the world :30 knee push-ups 1 set: partner 1:

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 7: :30 row 10 alternating elbow-to-instep 5 wall squats :15 right-side plank hold :15 left-side plank hold Specific Warm-up Warm-up (No Measure) Set 1: Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30 alternating back-rack elbow rotations :10 rest :20 wall walk hold :10 rest 2 sets: :50 wall sit :10 rest :40 double-unders :10 rest :30 alternating front-rack elbow rotations :10 rest

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach Mickey’s Choice 😮 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy) :30 row (moderate) :30 row (hard) 5 inchworm + push-up 5 elbow instep + reach/side 10 alternating reach in bottom of squat :30 air squat w/ :01 hold at the bottom :30 row (easy) :30 row (moderate) :30

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest :10 :20 jumping pull-ups – Rest :10 :20 sit-ups – Rest :10 1 set: :20 jumping jacks – Rest :10 :20 push-ups – Rest :10 :20 kip swings – Rest

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 couch stretch (:30 /leg) 1:00 Foam roll upper back with 10 lb plate held overhead. :30 Foam roll lats (:30/ side) 1:00 tempo wall-facing squats Specific Warm-up Warm-up (No Measure) Overhead Squat Progression and build up: 3 sets: 5 overhead

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) TEAMS OF 3 5 Rounds of 5:00 + 1:00 rest in-between – – – – – – – – – – – – – – ▫ 5 Bar over burpees ▫ 4 Deadlifts ▫ 3 Hang Cleans

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 good mornings + jump 1 set: 10 leg swings/leg (front and back) 10 push-ups to down dog 1 set: 10 box step-up overs 10 strict press (35/45 lb) 1 set: 10 box jump-overs 10