Alexis

Templum North – CrossFit View Public Whiteboard Metcon Quad Squad (Time) A 4 person team 1 person works at a time for time to complete Part A 500m row 35 cal bike 400m run 30 burpees 10 min cap Part B Remaining time is max thrusters. Every thruster reduces part a by 1 second Men […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: : 30 high knees : 15 rest : 30 banded side steps : 15 rest : 30 banded good mornings : 15 rest : 30 Cossack squats (:15/leg) : 15 rest Skill Metcon (No Measure) EMOM 6: 10 alternating single-leg squats

Templum North – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Metcon Option 2 Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads,

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 single-unders 10 inchworm + push-ups :30 single-unders (fast) 10 PVC pass-throughs 1 set: :20 left-leg, single-leg single-unders 10 scap pull-ups :20 right-leg, single-leg single-unders 10 ring rows 1 set: :30 double-unders 5 dive-bomber push-ups :30 double-unders (fast) 5 single-arm ring

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Squat Snatch (1) Every 2 minutes on the minute. 1 squat snatch Start at 65% Miss=go down Make=go up 3 misses your done. End on a make. Metcon Easy Breezy (4 Rounds for reps) Tabata Air squats Pushups Situps or

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 50-ft shuttle run (25 ft down and back) 25-ft bear crawl 50-ft shuttle run 25-ft inchworm 50-ft shuttle run 25-ft spiderman stretch Specific Warm-up Warm-up (No Measure) Sumo Deadlift Review & Build Set-up: Feet should be slightly wider than their squat-width

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :30 Bike* 6 Inch Worms 7/7 Single leg DB RDL 8 Up downs over DB** * Increase Pace (Ez-Mod-Hard) each round Strength Deadlift EMOM (Weight) 10 Minute EMOM 3 REPS at 65 % of your 1 RMThese are not touch and go.

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30 high knees in place 30 butt-kickers in place 2 Samson lunge stretches (:05/side) 10 alternating Samson lunges 1 set: 30 high knees in place 30 butt-kickers in place 2 Cossack squat stretches (:05/side) 10 Cossack squats 1 set: :30 alternating

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run/Row 20 Arm Haulers 15 PVC Pass through 10 Lu presses 5 Push-up down dogs 1 Minute L/R Lat Stretch Strength Bench Press Blow Out (AMRAP – Reps) 4 Rounds for max reps 1 Minute on 1 Minute off RX+ 135, 155,

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :20 row – Rest :10 :20 shoulder taps in plank – Rest :10 2 sets: :20 row – Rest :10 :20 push-ups – Rest :10 Shoulder Press Review and Build Up Metcon Metcon (Time) For time: 400/500-m row 25 shoulder presses (75/115