Alexis

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 (5-3-1-1) 70% 80% 90% 90+ Metcon Metcon (Time) 5 Rounds For Time 70 […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) EMOM 4: Min. 1 | :15 of each movement below Min. 2 | 1:00 PVC pass-throughs *Jumping jacks, mountain climbers, shoulder taps, jumping lunges Skill Metcon (No Measure) 2 Wall Walks 6 Back on wall Handstand shifts Walk to wall

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 sets: Run 100 m 15 banded pull-aparts 10 banded pass-throughs 10 kip swings Pullup and Butterfly pullup progression and practice Prove it! Complete 5-10 unbroken pullups Metcon Metcon (Time) (version of “Nicole”} 5 rounds for time: 20 pull-ups 400-m run Intermediate:

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 (5-3-1) Back squat 5@70% 3@80% 1@90% If 90 is easy add weight and go again if time permits. Metcon Metcon (Time) 4

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: 2x :30s good mornings :30s groiner stretch :30s air squat :30s inch worm With your partner: 3x blind rowing/biking— Do your best to row/bike what you think is 10 cals without seeing screen, however many over or under is how many

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :40 jumping jacks :30 hollow hold :20 supinated hang from pull-up bar :10 second wall assisted handstand hold Specific Warm-up Warm-up (No Measure) Handstand walk practice and DB Row prep: 1-2 sets: 25 Ft handstand walk 2-3 sets: 5 DB row /

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 30 Second knee tucks 10 Box jumps 10 Rear Dealt Flys Strength Front Squat (4-4-2-2-2) Metcon Metcon (Time) 3 Rounds For Time 5 Rope Climbs RX+ 20 Wallballs 20/14 30 Push-upsRX is – Rope climbs 3/2 Scaling – Sub

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row, bike, SkiErg, and/or run 10 Kang squats 3 sets: :30 air squats (facing the wall) – Rest 1:00 2 sets: 5 back squats (35/45 lb) Strength Back Squat (5-5-3-3-3-1-1-1-1-1) *on a clock 1 set every 2:30mins* Skill Metcon (No

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 8 Push-up down dog 10 Alt. Scorpion Stretch 1 Min L/R pigeon pose 1 Min L/R Couch Stretch Strength Pendlay Row (5-5-5-5-5) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon Totally Tabata (3 Rounds for reps) Balance Board Pushups or

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm + push-ups – Rest :30 2 sets: 5 elbow instep + reach/side 10 alternating scorpions 10 barbell RDLs 5 hand-release knee push-ups 5 hand-release push-ups Specific Warm-up Warm-up (No Measure)