Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Turf Drills (No Measure) 15yd distance of the following: Hip rolls (inside to out) Hip rolls (outside to in) Walking Knee Hugs Walking Toy Soldiers Walking Lunge Walking Hamstring Stretch High Knees Butt Kicks Karaoke (left) Karaoke (right) Bear crawl down and back Metcon 2k Row (Time) […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 mountain climbers 10 staggered-stance good mornings/leg 5 single-arm ring rows/arm 1 set: 20 sit-ups (legs straight) 10 good morning + jumps 5 scap pull-ups 1 set: 20 push-ups 10 burpees 5 strict pull-ups or ring rows Strength Metcon (Weight) EMOM

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Deadlift (4×3) Deadlift 4 sets of 3 reps @70%1rm Metcon Metcon (Time) 3 Rounds

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 mountain climbers :20 shoulder taps :20 double-knee tucks in plank 1:00 calorie row – Row with an s/m pace fewer than 20. 1 set: 1:00 plank DB pull-throughs 1:00 calorie row – Row with an s/m pace greater than 30

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 DB RDL’s 6/6 DB Single arm DB Overhead Squats 20 V-Ups Strength Power Snatch (1×1) Metcon What are we even doing!? (AMRAP – Rounds and Reps) Every 4 Minutes for 5 Rounds 200 Meter Run 12 Burpees to

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretch :20 jumping jacks 10 push-up to down dogs :20 skier jacks 1 set: 10 good mornings :20 single-unders 10 up-downs :20 single-unders 1 set: 10 double knee tucks in a plank :20 jump rope 10 burpees :20 jump

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 Back Squat (5-3-1) 5@70% 3@80% 1@90% Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 40 Double Unders 5/3 Ring Muscle Ups 15 Toes

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Lunges 5 Air Squats 5 Tempo Push Ups 10 Elbow Rotations 5 Muscle Cleans 5 Strict Presses Metcon Pushin’, Slangin’, Squattin’ (Partner WOD) (Time) Buy In: 100 SB Lunges (30/20) 20 Rounds 3 Push Ups 3 Hang Clean and

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 PVC pass-throughs 15 PVC good mornings 1 set: Run 200 m 10 PVC around-the-worlds (5/side) 15 PVC Romanian deadlifts 1 set: Run 200 m 10 kip swings 10 inchworm walk-outs Skill Strict Pull-ups (Complete 2 sets max

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :45 bike (slow) :30 groiners :15 air squats 1 set: :45 bike (moderate) :30 T-push-up :15 air squats 1 set: :45 bike (hard) :45 box step-ups Skill *10 attempts for a max distance broad jumps* Max Distance Broad Jump (Distance) two foot