Alexis

CrossFit Templum – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP28 (RX 135/95) (115/75) Teams of 3 AMRAP5 9 Dead lifts 6 Hang cleans 3 Strict Press -2 min rest AMRAP5 9 Dead lifts 6 Hang snatch 3 Push Press -2 min rest AMRAP5 9 Dead lifts 6 Front squat 3 Push […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :40 single-unders :10 rest :40 alternating BW lunges :10 rest :40 KB farmers carry hold (20 seconds per arm) :10 rest 1 set: :40 double-unders :10 rest :40 alternating BW reverse lunges :10 rest :40 KB front-rack hold hold (20 seconds per

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row 10 elbow-to-instep + reach :30 scap pull-up 1 set: 1:00 row 10 elbow-to-instep + reach :30 kip swing – :15 of small kip swings, :15 of big kip swings Specific Warm-up Warm-up (No Measure) Snatch Progression & Bar Mu

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 4: 20 jumping jacks 10 alternating lunges 5 push press (35/45 lb) Specific Warm-up Warm-up (No Measure) Push Jerk & Split Jerk Progression: 5 reps ea. Jump and land (hands at shoulders) Jump, punch, and land with arms extended overhead Push jerk

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 25-ft shuttle runs – Every minute on the minute perform 10 controlled air squats. Specific Warm-up Warm-up (No Measure) Set-up: 1) Hands at shoulder width 2) Feet between hips and shoulder-width 3) Shoulders slightly in front of the bar

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 mountain climbers :15 samson stretch/leg :30 ring rows 1 set: :45 alternating spiderman stretch :30 counterbalance squat :30 feet elevated ring row or strict pull-up Specific Warm-up Warm-up (No Measure) Front Squat Review and Build-up Strength Front Squat (Heavy 1

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) General Warm Up 2 sets: 10 groiners w/ reach 10 donkey kick to hip circles 10 medball thrusters Barbell Warm Up – Snatch Progressions – Clean Progressions 5 minutes to find workout weight Metcon (Time) Saturdays Are For “The Girls” 🙂 For time… Partner Double

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