Alexis

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 (5-5-5) Benchpress 5 at 65% 5 at 70% 5 at 75% Metcon Metcon (No Measure) Emom amrap 30 mins Min 1 V-ups Min […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 7:00 clock: 30 jumping jacks 10 groiners 10 PVC good mornings 10 air squat 10 pass thrus (PVC) 10 overhead squats (PVC) Specific Warm-up Warm-up (No Measure) Thruster Review then… 5 sets: (skill progression) 5 thrusters – Rest :30 between sets.

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minute Bike/Row Squat Sit x 1 minute Squat Sit to Reach x 20 Groiners x 20 (10 per leg) Quadruped Hydrants x 10 per leg, per direction Cossack Squats x 20 (10 per leg) Duck Walk x 20-40 steps (bodyweight or with weight

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) 15:00 Minutes —————————- Partner 1 200 Meter run 3 Burpees Partner 2 3 Snatch Deadlift 3 Snatch Highpull 3 Muscle Snatch 3 Power Snatch Partner 3 5 Push ups to pike (3 second pause) 5 Bootstrappers 10 Air squats Warm-up (No Measure) 5:00 Minutes —————————-

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs 90 Snatches (115/75) One person working on reps, one resting, and one working on bike for Workout 2. Scaled 150 Ring Rows 120 Burpee Box Jump Overs 90 Snatches (75/55)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5: 10 partner wall-ball sit-ups 10 alternating partner step-ups 10 synchronized air squats 1 set: With a partner: Accumulate: 30 med-ball trunk rotational tosses (tossing right) 30 med-ball trunk rotational tosses (tossing left) – Increase distance between partners as each partner is able.

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up 2 (No Measure) 400 Meter Run 25Ft Inch Worms 25ft TOy Soliders Standing Leg swing 10 Reps L/R Single Leg Glute Bridges 8 L/R 30 Second Down dog hold 30 second L/R Pyramid Pose Strength Deadlift (5×5) Every two minutes Working sets at 70% Metcon

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 100-m run 15 PVC pipe good mornings 20 lateral hops over the PVC pipe 1 set: 100-m run 15 PVC pipe Romanian deadlifts 20 lateral hops over the PVC pipe 1 set: 100-m run 15 PVC pipe deadlifts 20 lateral hops

Templum North – CrossFit View Public Whiteboard

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 sets: :20 on/:10 rest: Shoulder tap + shoulder tap + push-up Double knee tuck-in-plank Front squat (PVC or empty BB) Specific Warm-up Warm-up (No Measure) Hang Squat Clean Review: Hang clean pull Hang muscle clean Tall clean Hang squat clean *Weight