Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg 10 air squats 10 knee push-ups 1 set: :30 kettlebell low-swings :30 goblet squats (slow) 1 set: :15 kettlebell swings to shoulder height :15 kettlebell swings to overhead :30 goblet […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side) 8 knee push-ups 1 set: 20 box jumps (20/24) 16 single arm DB row (8/side) 8 push-ups 1 set: 10 box jumps (24/30) 16 single arm DB row (8/side) 8

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating hamstring scoop stretch 10 alternating Samson stretch 1 set: 10 plate hops 20 alternating toe-taps to plate :20 plank hold 1 set: 10 single-leg plate hops/leg 20 alternating toe-taps to plate :20 single-arm plank hold/arm 1 set: 10 plate hops

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Call Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP: Teams of 3: 150 Wall Balls 20/14# 30 Ground to Overhead 95/65# 400meter run (together) 150 Push-ups 30 Thrusters 95/65# 400 meter run (together) 150 AbMat Situps 30 Shoulder to Overhead 95/65# 400

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2-3 sets: :30 run, bike, row, or ski 10 leg swings/side 10 PVC pass-throughs (press up hard on the PVC) 10 PVC snatch-grip push presses (heels down during the dip drive) 2 sets: :30 run, bike, row, or ski 10 PVC muscle snatches

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 toe taps :20 in-and-out :20 two-foot plate hops :20 lateral plate hops :20 up-downs to plate 10 alternating step-ups (to the lower box height) – rest :10 between movements 1 set: :20 toe taps :20 lateral plate shuffle :20 left-leg

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice – Slides ⚒️ Metcon (AMRAP – Reps) TEAMS OF 3 3 Round AMRAP 9-minute each + 1 minute rest in between. —————– ▫RX+ 30/20 ▫RX 20/14 ▫Scaled 14/10 —————– ⚠️ All movements start next to the rig ROUND 1 (9:00) 1 burpee and

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 6 sets: :20 air squats :10 up-downs :10 PVC pass throughs Strength Thruster (2-2-2-2-2-2) EMOM 6: – Rest with the remaining time in the minute. – Increase load across as many sets as possible. Metcon Metcon (Time) For time: 15-12-9: Thrusters (65/95 lb)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 high knees 10-inch worms + push-up 10 overhead lunges 1 set: :30 butt kickers 10 PVC pass-throughs 10 10 partial overhead squats 1 set: 10 up-downs over PVC 10 behind the neck snatch grip strict press (PVC) 10 overhead squats

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 calorie row :45 banded pull aparts :30 knee push-ups Specific Warm-up Warm-up (No Measure) Jumping ring dip: Elbow below the shoulder at the bottom, strong jump to lockout arms at the top. Ring support hold: Elbows locked out while pulling