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Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 10/10 Leg Swings 5/5 Cossacks Lunge 3 Airsquats+Broad Jump 50Ft. Walking Lunge 50Ft. 5/5 Scorpions (Active) 30 second updog hold Strength Back Squat (5-4-3-2-1) Back squat 5@50% 4@60% 3@70% 2@80% 1@90% If feeling strong shoot for a new 1RM! Metcon Metcon […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP :20 sec Wall HS Hold 5/5 Muscle Clean 5/5 Hang Power Clean 3/3 Power Clean 5/5 Kip Swings 3/3 Strict Pull Up 10/10 Elbow Rotations 5/5 Strict Press Partner Metcon Metcon (Time) 6 Rounds For Time 4 Wall Walks

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement, they progress to

Templum North – CrossFit View Public Whiteboard Warm-up Metcon King Kettlebell (Time) 5 Rounds for Time 15 Kettlebell Swings (70/53 lb)RX+ 10 Lunges 15 calorie Assault Air Bike 10 Push-Ups 15 Sit-Ups 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb) RX+RX 53/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 10 PVC Pass Throughs 5 Ring Rows / Each 10 Lunges 5 PVC Over Unders / Each (with partner) On a 5:00 Clock with partner: 5 Alternating Step-ups (Increase box height each round) 5 Alternating Burpees Partner Metcon Metcon (Time)

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 Metcon (Weight) 20 Minute EMOM Squat SnatchFor Load Metcon 1000m Row (Time) Max Effort 1000m Row

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row Then… Hip Rolls Inside Out Hip Rolls Outside In Hamstring Stretch (reach and scoop) Toy Soliders Cossacks Lunge Inch Worms Then…. 5 Empty Barbell Goodmornings 5/5 Elbow Rotations 5 Strict Press 5 Fron Squats 5 RDL’s Then….. Warm up0 deadlifts to

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock • :30 of each running // shoulder movement :30 Mountain Climbers // Scap Push-ups :30 High Knees // Scap Pull-ups :30 Side Shuffle // Shoulder Taps in Plank :30 Inchworm // Bear Crawl Strength Shoulder Press (2-2-2-2-2-2-2) Metcon Metcon (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10 Overhead Walking Lunges (PVC) 10 Shoulder Press (PVC) THEN>>> Progression//Focus 1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar curve, heels down in the setup. 2)

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (5-3-1) 5@75% 3@80% 1@85% Finish with 10 reps plus at 55% Log last round of 10 or more. Metcon Metcon (Time) 27-21-15-9 Wallballs 20/14 Box Jumps 20/24 Every Minute on the Minute 20 Double Unders