Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 10 alternating single-leg deadlifts 10 ring rows or light DB bent-over rows 10 high knees in place 10 alternating overhead lunges Specific Warm-up Warm-up (No Measure) Running and Pull-up review: 2 x 100-m jog 2 x 200-m jog Progressions: […]

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength DB Bench Press (4×8) Db bench 4×8 Warm up and pick a weight that is challenging for all 4 sets A Metcon B*A*S* (AMRAP – Rounds and Reps) EMOM for 20 minutes 4 Burpees 6 Air Squats 8 Sit-Ups

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets :40 row :20 jumping jacks :40 push-ups :20 skier jacks Specific Warm-up Warm-up (No Measure) 1 set: :30 strict wall walks :30 foot-assisted ring dips :30 up-downs 1 set: :30 handstand push-up negatives :30 banded ring dips :30 up-downs 1 set:

Templum North – CrossFit View Public Whiteboard Warm-Up Strength Back Squat (5×5) Back squat 5×5 Build up in weight and log your heaviest 5 Metcon Metcon (Time) Tabata Flutter kick Elbow plank Side plank Left Side plank Right x8 Metcon Metcon (Time) 2 rounds for time 200m run 200m run backwards

CrossFit Templum, Templum North – CrossFit View Public Whiteboard CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb,

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7min CAP Partner 1 | :45 single-under Partner 2 | AMRAP squats 1 set w/ a partner: Partner 1 | :45 single-single-double practice Partner 2 | AMRAP 5 kip swings + 5 push-ups 1 set w/ a partner: Partner 1 | :45

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :20 good morning + jumps – Rest :10 :20 air squats – Rest :10 :20 push-up to down dogs – Rest :10 Specific Warm-up Warm-up (No Measure) Snatch Progressions and Build up Strength Metcon (Weight) For Load: Muscle Snatch 1-1-1-1-1 Power

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) 5×5 all working sets at 75% Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 6: Min. 1 | :45 row (slow) Min. 2 | 8 RDL + 8 upright rows Min. 3 | :45 row (moderate) Min. 4 | 8 RDL + 8 presses Min. 5 | :45 row (hard) Min. 6 | 8 x (1 muscle

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike or Row Templum CLEAN Warm Up (No Measure) 2 rounds with empty barbell: 5 Hang to Shrug 5 Hang to High Pull 5 Muscle Clean 10 Alt BTN Elbow Punches 5 Kang Squats 5 Front Squat 5 Tall Drops Strength Hang