Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Oh My Quads (Weight) 3 sets of 6-12-25 Rest 10 secs after set one. Rest 2 minutes after set 2. 6 back rack lunges 12 front squats 25 back squats Start light… Suggested starting point 95/55 Log heaviest set Metcon […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Metcon WODS Against Humanity (Time) For Time 100 Box jumps 20″ 400 Meter run 100 pull-ups, 400 Meter run 100 Wallballs 20/14 400 Meter run 100 Cal Bike/Row (Split runs up 100 or 200 and switch)RX+ weighted vest

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Alt Lunges 5 KB DL 5 KB Goblet Squats :15 OH KB Hold :15 Wall HS Hold 5 Kip Swings Movement Prep and Coaching Partner Metcon Ice In My Veins (AMRAP – Rounds and Reps) 5 Minute Partner Buy In… 2:30

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets 25 double-unders/50 single-unders 10 push-ups 2 sets 25 double-unders/50 single-unders 8 pike push-ups 2 sets 25 double-unders/50 single-unders 6 handstand push-ups Deadlift Review Strength Deadlift (5mins to Build to heavy set of 5) Metcon Freestyle Diane (Time) For

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :20 on/ :10 off Jumping jacks Plank-ups Ring rows Movement Review and Mini round: 1 set: 6 sit-ups 5 toes-to-bars 4 GHD sit-ups 3 kipping pull-ups 2 strict pull-ups 1 bar muscle-up Metcon Metcon (Time) For time: 60 sit-ups 50 toes-to-bars 40

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon Tabata Triplet (No Measure) Elbows Plank Side plank Left Side plank RightElbow plank 8 Rounds Then… Side plank Left 8 Rounds Then… Side plank Right 8 Rounds Metcon Black Ice (Time) For Time 100 ft sa oh kb 25 abmsu 50

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 10 alternating Spiderman stretch 10 leg swings (across the body)/leg 10 alternating reverse lunges 5 squat therapy reps (use wall) Specific Warm-up Warm-up (No Measure) Squat Clean Review and Progression: Deadlift Deadlift to midthigh Deadlift and shrug Muscle clean Front squat Hang

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 10 alternating Spiderman stretch 10 leg swings (across the body)/leg 10 alternating reverse lunges 5 squat therapy reps (use wall) Specific Warm-up Warm-up (No Measure) Squat Clean Review and Progression: Deadlift Deadlift to midthigh Deadlift and shrug Muscle clean Front squat Hang

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets :20 double-unders or single-unders – Rest :10 :20 mountain climbers – Rest :10 1 set: High knees Butt kickers Skip for height Skip for distance Side shuffle Jog 1 set: 100-m run – Rest 2:00 200-m run Metcon Metcon (Time) For

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter row 10 Lu Presses (Light weight) 5 DB Strict Press 8 Push Press 10 push Jerks 10 Scap Pulls 5 Kip Swings 5 Toes Toe Bar 10-20 Singles or Dub warm up Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)