Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1- Set PVC 5 am special – Get a lap! 10 pvc pass throughs 10 Up-downs 10 pvc around the world 1- Set empty barbell 10 RDL 10 good mornings 10 elbow rotations 10 strict press Specific Warm-up Warm-up (No Measure) 5 times with […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 of plyometric drills 1:00 of inchworms + 3 hand-release push-ups 1:00 of plyometric drills 1:00 of ring rows w/ a :02 pause at the top Specific Warm-up Warm-up (No Measure) 2-3 sets: :20 arch-ups or 10 hip extensions 1 set:

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 bike (easy pace) 5 single-arm ring rows/arm 20 bicycle crunches 1 set: :20 bike (add 5-10 RPMs) 10 ring rows 10 laying toes-to-bars (hands hold on to DB) 1 set: :20 bike (add 5-10 RPMs) 10 jumping pull-ups 10 sit-ups

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 50 single-unders 20 air squats 10 PVC pass-throughs 10 PVC good mornings 1 set: 40 double-unders 15 PVC front squats 10 PVC around-the-worlds (5/side) 10 PVC Romanian deadlifts 1 set: 30 double-unders 10 PVC overhead squats 10 PVC Cuban presses 10

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :40 bike, ski, row, run, or single-unders :10 rest :30 hollow hold :10 rest :20 handstand hold on the wall :10 rest Specific Warm-up Warm-up (No Measure) Handstand Walk Practice & Progression: Partial kick-up Keep arms straight, kick up halfway. Full

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (3-3-3-3-3) Bench press 5×3 65,75,80,90,90+% if possible. Metcon Loki (Time) 3 Rounds 2 wall walks 6 DB Loki complexes 2×4. 40/2013 1 Minute

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run 20 split squats (10/leg) 20 empty-bar back-rack elbow rotations (10/side) 1 set: 400-m run 20 alternating BW reverse lunges (10/leg) 20 front-rack elbow rotations Specific Warm-up Warm-up (No Measure) Overhead Lunge Review & Prep: Stance, Grip, Step back 2

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 (2×2 2×3 1×5) Back squat 2×2@90% 2×3@80% 5 reps@75% Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon Option 2 G.I.

Templum North – CrossFit View Public Whiteboard Metcon teams of 4 Metcon (Time) For time Complete in any order 5000m row Carry min 200lbs of gym equipment 400m. 100 sdlhp 75/55 100 pullups or ring rows. (Ringrows count as 1/2 rep) Metcon (AMRAP – Reps) 1 max set of unbroken wallballs 20/14 Each team member

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 leg swings front to back/ side to side 10 good mornings 10 pvc pass thrus 10 high jumps Specific Warm-up Warm-up (No Measure) 2 sets 8 single leg KB dead lift 8 step ups (box jumps second round) 8 Russian kbs (American kbs