Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal Banded walks 20 Banded Goodmornings Strength Back Squat (2×2 2×3 1×5) Back squat 2×2@90% 2×3@80% 5 reps@75% Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon Option 2 G.I. […]

Templum North – CrossFit View Public Whiteboard Metcon teams of 4 Metcon (Time) For time Complete in any order 5000m row Carry min 200lbs of gym equipment 400m. 100 sdlhp 75/55 100 pullups or ring rows. (Ringrows count as 1/2 rep) Metcon (AMRAP – Reps) 1 max set of unbroken wallballs 20/14 Each team member

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 leg swings front to back/ side to side 10 good mornings 10 pvc pass thrus 10 high jumps Specific Warm-up Warm-up (No Measure) 2 sets 8 single leg KB dead lift 8 step ups (box jumps second round) 8 Russian kbs (American kbs

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: :20 bar-facing burpees – Rest :10 :20 snatch-grip bent-over rows – Rest :10 Skill & Strength Metcon (Weight) Snatch Progression & Build up EMOM 8: 1 power snatch 1 snatch push presses 2 Sots presses *score best set* Metcon

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 alternating groiners – Rest :15 :30 lateral hand shuffle + push-up – Rest :15 :30 wall squats – Rest :15 Specific Warm-up Warm-up (No Measure) Thruster review and build: 4 sets: 5 thrusters (light) 5 thrusters (light-to-moderate) 3-5 thrusters (moderate)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Clean bar warm up: clean RDL x4 clean deadlift x4 clean pull x4 muscle clean x4 power clean x4 front squat x4 tall clean x4 Jerk bar Warmup: good morning x4 push press btn x4 jerk dip x4 power jerk x4 tall jerk x4

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set: 10 single-leg KB deadlifts/leg 20 alternating reverse lunges :20 single-unders 1 set: 10 KB good mornings 10 box step-ups

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Deadlift (5-4-3-2-1) Deadlift 5-4-3-2-1 Building to a challenging single. Flat back. Brace core. Every

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: P1: row P2: 20 box step-ups (10/side) 1 set: P1: row P2: 15 box jumps 1 set: P1: row P2: 10 box jumps (increase height) Skill Metcon (Distance) 5 sets for height: 3 box jumps – Rest as needed between sets.

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter run Walking lunge twist Walking Samson stretch Walking scoops Toy soliders Arm circles Forward/Back Calf stretch Strength Wally World (Time) 4 rounds quality reps for time 15 seated wallballs 20/14 15 wb pushups 15 Russian twists 20/14 Metcon Cruise Control (Time) 50-40-30-20-10