Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30 alternating back-rack elbow rotations :10 rest :20 wall walk hold :10 rest 2 sets: :50 wall sit :10 rest :40 double-unders :10 rest :30 alternating front-rack elbow rotations :10 rest […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach Mickey’s Choice 😮 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy) :30 row (moderate) :30 row (hard) 5 inchworm + push-up 5 elbow instep + reach/side 10 alternating reach in bottom of squat :30 air squat w/ :01 hold at the bottom :30 row (easy) :30 row (moderate) :30

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest :10 :20 jumping pull-ups – Rest :10 :20 sit-ups – Rest :10 1 set: :20 jumping jacks – Rest :10 :20 push-ups – Rest :10 :20 kip swings – Rest

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 couch stretch (:30 /leg) 1:00 Foam roll upper back with 10 lb plate held overhead. :30 Foam roll lats (:30/ side) 1:00 tempo wall-facing squats Specific Warm-up Warm-up (No Measure) Overhead Squat Progression and build up: 3 sets: 5 overhead

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) TEAMS OF 3 5 Rounds of 5:00 + 1:00 rest in-between – – – – – – – – – – – – – – ▫ 5 Bar over burpees ▫ 4 Deadlifts ▫ 3 Hang Cleans

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 good mornings + jump 1 set: 10 leg swings/leg (front and back) 10 push-ups to down dog 1 set: 10 box step-up overs 10 strict press (35/45 lb) 1 set: 10 box jump-overs 10

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row/bike(easy) 1 set: 10 single-leg RDLs (scales)/leg 5 plate squats (:03 at the bottom) 1:00 row/bike (moderate) 1 set: 10 dead bugs 10 pause air squats (:03 at the bottom) 15/20-cal

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the 3:00 window. Specific Warm-up Warm-up (No Measure) CHEST-TO-BAR PULL-UP REVIEW Metcon Metcon (Time) On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 chest-to-bar pull-ups From

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg 5 inchworms with a push-up 1 set: :30 run, bike, row, or ski 10 good mornings + jump for height 20 alternating shoulder taps in pike position 1 set: :30