Alexis

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 Metcon (AMRAP – Reps) 6 Rounds EMOM 1 Min Row 1 Min Press 95/65 1 Min Pullup 1 Min Wall walk/ HS Hold2 RR= 1 Rep 1 WW = 10 Reps

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7: P1: 200-m run P2: Max-meter row Set 1: Focus on sitting up tall on the rower. Athletes should identify their 500-m stroke rate as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy

Templum North – CrossFit View Public Whiteboard Warm-up Strength Front Squat (5-3-1-1) Front squats 5-3-1-1 70% 80% 90% 90+ Metcon Metcon (Time) For Time 30/25/ Cal Row/Bike 30 Wallballs 20/15 Cal Row/Bike 25 Wallballs 15/10 Cal Row/Bike 15 Wallballs

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: • :20 at each movement. PVC pass-throughs False-grip ring row/bent-over rows Air squats Snatch-grip push presses (behind the neck) Alternating overhead lunges (PVC) 2 sets: :20 at each movement. Athletes may use a barbell or PVC: Low ring muscle-up transitions Muscle

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack) 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Metcon Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight hang power snatches

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :30 burpees :30 run, row, bike, or ski Metcon Metcon (Time) 10 rounds for time: 400-m run OR 400/500-m row OR 400/500-m ski OR 800/1000-m bike – Rest 2:00 between rounds. *no more than 2:15 per movement* *switch up movements as desired*

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 (5-3-1-1) 70% 80% 90% 90+ Metcon Metcon (Time) 5 Rounds For Time 70

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) EMOM 4: Min. 1 | :15 of each movement below Min. 2 | 1:00 PVC pass-throughs *Jumping jacks, mountain climbers, shoulder taps, jumping lunges Skill Metcon (No Measure) 2 Wall Walks 6 Back on wall Handstand shifts Walk to wall

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 sets: Run 100 m 15 banded pull-aparts 10 banded pass-throughs 10 kip swings Pullup and Butterfly pullup progression and practice Prove it! Complete 5-10 unbroken pullups Metcon Metcon (Time) (version of “Nicole”} 5 rounds for time: 20 pull-ups 400-m run Intermediate:

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 (5-3-1) Back squat 5@70% 3@80% 1@90% If 90 is easy add weight and go again if time permits. Metcon Metcon (Time) 4