Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 single-unders :20 hollow rocks :10 rest 1 set: :20 single leg single-unders (right leg) :20 single leg single-unders (left leg) :20 hollow rocks :10 rest 1 set: :40 jumping jack single-unders :20 hollow rocks :10 rest 1 set: :40 split […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30-20-10 Jumping jack Mountain climber (2-ct) Plank hold on elbows (counted in seconds) 1 set: 10 supinated ring rows 10 hand-release push-ups 10 DB suitcase deadlifts/side :30 alternating hamstring scoop stretch – Scale push-ups to knees as needed. 1 set: 3-5

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 plate hops :40 spiderman hold (:20 per side) :40 air squats 1 set: :40 plate hops :40 spiderman reach and turn (:20 per side) :40 counter-balance squats 1 set: :40 plate hops 5 counter-balance squat hold (:10 hold per squat)

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 100-m jog 20 sit-ups 1 set: 100-m run 20 v-ups 1 set: 200-m run 10 burpees Specific Warm-up Warm-up (No Measure) Position on the pull-up bar Grip and active hang on the bar Kip swing 2 Kip swing + 2 knees above hips 2

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 5 small, medium, & large arm circles forward 5 small, medium, & large arm circles backward :20 shoulder taps :20 groiners :20 push-ups :30 cobra to down-dog stretch – Use a pair of 2.5 or 5 lb plates for the arm

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 20 alternating shoulder taps (10/side) 15 ground plate-to-overhead 10 counter-balance squats Specific Warm-up Warm-up (No Measure) Squat clean progression and build-up: 2-3 sets: 5 squat cleans Strength Squat or Power (your choice) Hang Clean (EMOM 7: 1 hang

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row, bike, ski, or run (200-m) 10 single-leg toe touches/leg :10 samson stretch/leg :20 side plank on elbow/side 10 DB single-arm shoulder press/arm (light) 1 set: 1:00 row, bike, ski, or run (200-m) :20 scale hold/leg 5 split squats/leg :20

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 25-ft shuttle runs :40 air squats :20 burpees (no push-up) Specific Warm-up Warm-up (No Measure) Deadlift & Shoulder Press Review Back Squat review & Warm-up: 3 sets: 3-5 reps back squat The CrossFit Total (Total Weight) Back Squat (1 Rep

CrossFit Templum – CrossFit View Public Whiteboard () () () Metcon 5K run or 5K row Option 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row Max Distance Broad Jump (Distance) two foot take off and landing Measure at back of heel unless you fall back. 5-10-5 Combine Shuttle Drill

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 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 set: :30 row (fast