Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 DB RDL’s 6/6 DB Single arm DB Overhead Squats 20 V-Ups Strength Power Snatch (1×1) Metcon What are we even doing!? (AMRAP – Rounds and Reps) Every 4 Minutes for 5 Rounds 200 Meter Run 12 Burpees to […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretch :20 jumping jacks 10 push-up to down dogs :20 skier jacks 1 set: 10 good mornings :20 single-unders 10 up-downs :20 single-unders 1 set: 10 double knee tucks in a plank :20 jump rope 10 burpees :20 jump

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 Back Squat (5-3-1) 5@70% 3@80% 1@90% Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 40 Double Unders 5/3 Ring Muscle Ups 15 Toes

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Lunges 5 Air Squats 5 Tempo Push Ups 10 Elbow Rotations 5 Muscle Cleans 5 Strict Presses Metcon Pushin’, Slangin’, Squattin’ (Partner WOD) (Time) Buy In: 100 SB Lunges (30/20) 20 Rounds 3 Push Ups 3 Hang Clean and

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 PVC pass-throughs 15 PVC good mornings 1 set: Run 200 m 10 PVC around-the-worlds (5/side) 15 PVC Romanian deadlifts 1 set: Run 200 m 10 kip swings 10 inchworm walk-outs Skill Strict Pull-ups (Complete 2 sets max

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :45 bike (slow) :30 groiners :15 air squats 1 set: :45 bike (moderate) :30 T-push-up :15 air squats 1 set: :45 bike (hard) :45 box step-ups Skill *10 attempts for a max distance broad jumps* Max Distance Broad Jump (Distance) two foot

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run (slow) :30 arm swings across :30 banded pull-aparts :30 tempo push-ups 200-m run (fast) Bench Press review and build up: 3-4 sets of 5 reps Metcon *Today we will work up to a 1RM Bench and 1 mile run

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 (3-3-3) Deadlift 3@65% 3@70% 3@77% Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 5: 10 alternating Cossack squats 5 push-up to down dogs 10 alternating jumping lunges 5 single-arm ring rows/arm Strength Thruster (Build to a heavy 2 rep from the rack) Specific Warm-up Warm-up (No Measure) Rope Climb Practice and Progression Metcon Tommy V

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 100 Meter Run Duck Walk 25ft (down) Broad Jump 25ft (back) 100 Meter Run 10 Banded Pull-aparts 10 Shoulder press 100 Meter Run Metcon Body weight Tabata (No Measure) Pushup tabata Ls plank tabata Rs plank tabata Elbow plank tabata Metcon