Alexis

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 1 set: :30 row (easy pace) :30 alternating Samson stretch :30 ring rows 1 set: :30 row (moderate pace) :30 push-up to down dog :30 jumping pull-ups 1 set: :30 row (moderate pace) :30 plank hold :30 pull-ups 1 […]

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up AMRAP 4: 20 jumping jacks 5 push-ups 20 alternating shoulder taps 5 shoulder presses (PVC) Specific Warm-up Setup: Stand tall with feet under the hips. Bar in the rack position. Hands outside the shoulders. Full grip on the bar.

CrossFit Templum – CrossFit 4th of July Independence Day Wod (Time) Teams of 2 🔸Cash in 13 synchro Burpees Into 7 rounds of: 200 meter run 15 Deadlifts (95/55#) 15 Hang Clean 15 Push press 5 Bar over burpees 🔸Cash out 13 synchro Burpees7 Rounds for the The American Revolutionary war that lasted just over

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 1 set: 20 jumping jacks 5 push-ups to down dog 10 PVC pass throughs 20 jumping jacks 5 push-ups to down dog 10 PVC around-the-worlds 20 jumping jacks 5 push-ups to down dog 10 PVC snatch grip behind the

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 2 sets: 10 Good mornings 20 Jumping jacks 10 Counter balance squats 8 SL KB DL/leg Specific Warm-up 2 sets: 3 devils press 5 thrusters 8 step ups/box jumps Fast & Furious 11 (Time) Teams of 2 10 rounds

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 2:00 row, bike, or SkiErg 1 set: 10 alternating spiderman stretches 5 push-ups to down dog 10 air squats, slow and controlled 5 push-ups to down dog 10 reverse lunges 5 push-ups to down dog 10 single-leg squats or

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 2 rounds with a partner: 10 med-ball chest passes 10 med-ball squat + throws 10 med-ball sit-up tosses Specific Warm Up Wall Ball and Toes to Bar Prep then: Mini round: 2 rounds: 5 wall-ball shots 3 toes-to-bars Metcon

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 1 set: 200-m jog 1 set: :30 box step-ups 10 DB RDLs 10 DB goblet squats 5 single-arm DB shoulder presses/arm 1 set: :30 box step-overs 10 DB bent-over rows 5 single-arm DB thrusters/arm 5 DB windmills/arm 1 set:

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 400-m jog 3 sets: 10 banded pass throughs 10 alternating soldier kicks 10 banded pull aparts 10 alternating hamstring scoop stretches Specific Warm Up 2 sets x :20 upright torso: Demonstrate rowing without the arms. Athletes will start from

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up On a 6:00 clock: After athletes finish the third round they go cycle back through the 3 rounds until the clock hits 6:00. Round 1: Partner 1: 100-m jog Partner 2: PVC overhead alternating lunges Round 2: Partner 1: