Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 1:00 of 1 up-down to a 6-in target + 2 air squats :20 high knees :20 jumping jacks :20 jumping lunges 10 ring rows 10 Russian KB swings (heels down, chest-high) 10 kip swings 5 kipping pull-ups 10 kettlebell […]

CrossFit Templum – CrossFit View Public Whiteboard Jesus WOD (Time) 14 rounds for time of: 10 Deadlifts (95/65) 10 Squat Cleans (95/65) 10 Push Presses (95/65) 50 ft of Walking Lunges with barbell on back. Walk back to start point. At no point does the barbell touch the ground until after rounds 3, 7, and

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 (5-5-5) 5 Reps @65% 5 Reps @75% 5 Reps @80% Metcon Life’s A Beach (Time) 5 Rounds for time 12/12 Cal Bike

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 🎉Burpees🎉 15 good mornings 10 RDL’s 200 meter run 15 good mornings 10 RDL’s 100 meter run 15 good mornings 10 RDL’s 7mins to build to 80% Deadlift weight Strength Deadlift (7 sets of 3 @80%) All sets same weight E2MOM

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 Metcon (AMRAP – Reps) 6 Rounds EMOM 1 Min Row 1 Min Press 95/65 1 Min Pullup 1 Min Wall walk/ HS Hold2 RR= 1 Rep 1 WW = 10 Reps

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7: P1: 200-m run P2: Max-meter row Set 1: Focus on sitting up tall on the rower. Athletes should identify their 500-m stroke rate as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy

Templum North – CrossFit View Public Whiteboard Warm-up Strength Front Squat (5-3-1-1) Front squats 5-3-1-1 70% 80% 90% 90+ Metcon Metcon (Time) For Time 30/25/ Cal Row/Bike 30 Wallballs 20/15 Cal Row/Bike 25 Wallballs 15/10 Cal Row/Bike 15 Wallballs

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: • :20 at each movement. PVC pass-throughs False-grip ring row/bent-over rows Air squats Snatch-grip push presses (behind the neck) Alternating overhead lunges (PVC) 2 sets: :20 at each movement. Athletes may use a barbell or PVC: Low ring muscle-up transitions Muscle

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack) 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Metcon Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight hang power snatches

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :30 burpees :30 run, row, bike, or ski Metcon Metcon (Time) 10 rounds for time: 400-m run OR 400/500-m row OR 400/500-m ski OR 800/1000-m bike – Rest 2:00 between rounds. *no more than 2:15 per movement* *switch up movements as desired*