Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30 high knees in place 30 butt-kickers in place 2 Samson lunge stretches (:05/side) 10 alternating Samson lunges 1 set: 30 high knees in place 30 butt-kickers in place 2 Cossack squat stretches (:05/side) 10 Cossack squats 1 set: :30 alternating […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run/Row 20 Arm Haulers 15 PVC Pass through 10 Lu presses 5 Push-up down dogs 1 Minute L/R Lat Stretch Strength Bench Press Blow Out (AMRAP – Reps) 4 Rounds for max reps 1 Minute on 1 Minute off RX+ 135, 155,

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :20 row – Rest :10 :20 shoulder taps in plank – Rest :10 2 sets: :20 row – Rest :10 :20 push-ups – Rest :10 Shoulder Press Review and Build Up Metcon Metcon (Time) For time: 400/500-m row 25 shoulder presses (75/115

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 (5-3-2-1) 5@70% 3@80% 2@85% 1@90% Pause 1 Second first rep only of each set. Metcon Great Expectations (Time) 1,000 Meter Row 20

Templum North – CrossFit View Public Whiteboard Warm-up Partner Metcon Metcon (Time) For Time 800 meter run together 60 OH squats 95/65 90 T2B 60 thrusters 95/65 90 sit ups 60 push press 95/65 90 push ups 800 meter run togetherScaling Front Squats LT2B, K290

CrossFit Templum – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) AMRAP 8 5 Frog Jumps 5 Air Squats 5/5 Strict Press 10 Alt Groiners 20 Single Unders 5 Kip Swings 5 Cal Bike Partner Metcon Metcon (Calories) AMRAP 30: Max Cal Bike *One athlete should be on the Bike at all times. Switch

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 15 toe-taps to target 10 good mornings (vary good morning each round: wide stance, narrow stance, staggered stance, etc.) 5 consecutive step-ups/leg 5 jumps to target (medium height) Specific Warm-up Warm-up (No Measure) 1 set: 5 coach-led deadlifts (empty

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row Duck walk 10 Banded Squats (slow and controlled) Banded Lat stretch Wrist stretch Strength Front Squat (5-5-5-5) Metcon Two Minute Defense (Time) 5 Rounds of: 1 Power Clean (135/85 lb) 3 Hang Squat Clean (135/85 lb) 2 Jerks (135/85 lb)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: :30 row, bike, ski, or run :10 rest :30 lunge variations :10 rest :30 muscle clean and press :10 rest Specific Warm-up Warm-up (No Measure) Push Press Progression & Build-up: 4-5 warm-up sets: 5 push presses Strength They are sooo faking

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Smurph (Time) For Time 1,000 Meter Row or 2,500 Bike 50 Pull-ups 100 Push-ups 150-sit-ups 1,000 Row Or 2,500 Meter Bike