Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Equipment Setup for WOD then,,, 3 sets :20 double knee tucks in a plank – Rest :10 :20 jumping jacks – Rest :10 Specific Warm-up Warm-up (No Measure) Cover scaling options and… 1 set: 3-5 box jumps 3-5 jumping pull-ups 3-5 KB swings […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter run 10 Lu Presses 8 Pushup down dogs 10 scorpion stretches 30/30 seconds wrist stretch 1 Min left/right banded lat stretch Strength Shoulder Press (6-6-6-6-6) Record heaviest set Metcon The Ghost (AMRAP – Reps) 6 Rounds for Total Reps: 1 minute of

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 10 single-unders 10 slow single-unders 10 fast single-unders 10 single-leg single-unders/side 10 backward single-unders 5 side plank reach-throughs/side 5 single-arm ring rows/side Skill Warm-up (No Measure) 8 sets: :20 alternating archer push-ups on rings – Rest :10

CrossFit Templum – CrossFit View Public Whiteboard CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Every 2:00 for 4 sets: :45 run, bike, or jump rope Set 1 | :45 inchworm + push-ups Set 2 | :45 air squats Set 3 | :45 burpees Set 4 | :45 overhead squats (PVC) *Complete 1:30 of work, then rest for

Templum North – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set 1:00 couch stretch/per leg 1:00 pigeon pose/per leg 1:00 frog stretch 6 sets :20 air squats :10 bottom of squat hold 4 sets: Build up 3-5 back squats – Rest :30-1:00 between sets. Strength Back Squat (Best set of 3) Metcon

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 200-m run 25-ft bear crawl 50-ft walking lunge 25-ft Spiderman stretch 50-ft broad jumps 25-ft inchworm push-ups 10 kip swings Specific Warm-up 800m Run (Time) Max Effort 800m Run Metcon Metcon (Time) 3 rounds for time: 200-m run 20 knees-to-elbows 200-m

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row 10 Banded Goodmornings Snatch grip deadlift to knees (Barbell) 300 Meter Row 8 High Pulls 30 sec L/R Banded lat stretch 200 Meter Row 30 sec L/R Wrist stretch 6 Hang Snatch Metcon Metcon (AMRAP – Reps) 14 Minutes Working one

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Team Relay Warm-up: Bear crawl Walking lunge Up-down + broad jump Side shuffle Backpedal Sprint While the rest of the team holds: Bottom of the squat High plank (On hands) Wall sit Low plank (On elbows) Stands on one leg Then..Dynamic