Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 2 shuttle runs (25 ft there and back) 15 air squats 25-ft broad jump 25-ft bear crawl Strength Hang Power Clean (1 rep EMOM 10:) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 power cleans (135/205 lb) 10 toes-to-bars […]

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 (3-3-3-3) Back squat 1×3 70% 1×3 75% 1×3 80% 1×3 90% 1 sec pause first rep at bottom of squat Metcon Metcon

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 inchworm + push-ups 400-m run Back Squat Warm up & Build 3-4 sets Back Squats building to workout weight Metcon Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Thruster (5-5-5-5-5) Metcon Tabata Friday! (4 Rounds for reps) Air Squats Medball situps Double unders Barbell hip thrusts (weighted) BurpeesScoring. Lowest reps from each movement.

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice 🙂 Metcon (AMRAP – Rounds and Reps) Constantly Varied Chief ———————————– 5 Rounds x 4:00 minutes + 1 minute rest in between ———————————– 3 options (All RX) Chose 1 for the whole workout ———————————– RX-1 155/105# 3 Cleans 6 Push-ups 9 Air Squats

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 30 alternating shoulder taps (15/arm) 20 hollow rocks 10 broad jumps Specific Warm-up Warm-up (No Measure) Wall Walk and Knees to elbow progression and practice Metcon Metcon (Time) For time: 10 wall walks 30 box jumps (20/24 in) 30 strict knees-to-elbows

Templum North – CrossFit View Public Whiteboard Warm-up Turf Drills (No Measure) 15yd distance of the following: Hip rolls (inside to out) Hip rolls (outside to in) Walking Knee Hugs Walking Toy Soldiers Walking Lunge Walking Hamstring Stretch High Knees Butt Kicks Karaoke (left) Karaoke (right) Bear crawl down and back Metcon 2k Row (Time)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 mountain climbers 10 staggered-stance good mornings/leg 5 single-arm ring rows/arm 1 set: 20 sit-ups (legs straight) 10 good morning + jumps 5 scap pull-ups 1 set: 20 push-ups 10 burpees 5 strict pull-ups or ring rows Strength Metcon (Weight) EMOM

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 (4×3) Deadlift 4 sets of 3 reps @70%1rm Metcon Metcon (Time) 3 Rounds

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 mountain climbers :20 shoulder taps :20 double-knee tucks in plank 1:00 calorie row – Row with an s/m pace fewer than 20. 1 set: 1:00 plank DB pull-throughs 1:00 calorie row – Row with an s/m pace greater than 30