Alexis

CrossFit Templum – CrossFit Warm-up 2 sets w/ a partner: :30 med ball chest passes :30 med ball underhand tosses :30 med ball side passes/side :30 med ball squat + throw – Rest :20 between sets. Specific Warm Up PROGRESSION FOCUS 10 high hang muscle cleans Torso stays vertical, drive and shrug before pulling with […]

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworms 10 push-ups 20 mountain climbers :30 bear crawl :30 scap pull-ups Specific Warm Up EMOM 6: 30 sec row different form focus each set 10 min Handstand Walk Practice Metcon Metcon (Distance) 4 x 2:00 rounds for distance: 17/24 calorie row Max distance handstand walk –

CrossFit Templum – CrossFit Warm-up 2 rounds: Each drill down 50-ft and back: High knee karaoke Knee to chest Lunge with a pause and reach up Lunge with a torso twist High knees Butt kicks 1 round: Run 100-m, moderate pace Rest 1:00 Run 100-m: run 100-m, faster pace Rest 1:00 Run 100-m: 100-m, fast

Announcements MAKE SURE TO LOG YOU 23.1 SCORES BY 5PM ON MONDAY Games Log in CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating soldier kicks 10 alternating Samson stretches 10 alternating staggered stance floor sweeps 10 leg swings/leg (front and back) 1 set: 10 in-place inchworms (no push-up) 10 seated leg raises 10 alternating

CrossFit Templum – CrossFit CrossFit Games Open 23.1 Foundations (AMRAP – Reps) 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups F: 6lb ball to 9ft target, 35lb cleans* M: 10lb ball to 10ft target, 45lb cleans* *The load is a suggested starting point. If you are

CrossFit Templum – CrossFit Warm-up Demo Movements and explain standards. On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 5 false-grip ring rows 5 low ring muscle-up transitions Specific Warm Up WALL-BALL AND TOES-TO-BAR REVIEW | 2 sets: 5 kip swings 5 wall-ball shots 2 sets: 5

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Samson stretches 10 up-downs 10 alternating plank reach throughs 10 shoulder presses 10 alternating jumping lunges 1 wall walk + :10 hold at the top Specific Warm Up SPLIT JERK PROGRESSION | 8:00

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: 1:00 SkiErg or bike :30 shoulder taps :30 inchworms 1 set: 1:00 SkiErg or bike :30 (2 shoulder taps + 1 push-up) :30 air squats 1 set: 1:00 SkiErg or bike :30 Samson stretch, right

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: :40 PVC pass throughs :40 box step-ups – Rest :10 between movements. 1 set: :40 PVC good mornings :40 box step-overs – Rest :10 between movements. 1 set: :40 PVC overhead squats :40 box jump-overs

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-m jog 10 reverse lunges 1 set: 200-m run 10 air squats Specific