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CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows (Light DBs or Bands) 30 Single Unders (Switch to Double Unders on Set 3) Strength Metcon (No Measure) 3 SETS 10 Perfect Chin-Ups 1:30 EZ Cardio** **Athlete Choice on Cardio. […]

CrossFit Templum, Templum North – CrossFit https://www.youtube.com/watch?v=CUjrySBwi5Q View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Workout THAT’S ENOUGH SLICES! (Time) 15 Rounds 100m Run 1 Wall Walk 25′ Bear Crawl — 2 min Rest — 15 Rounds 100m Run 4 DB Snatch 4 DB Goblet Squat ================================== *Rx: 15 Rounds, 2min Rest *Intermediate: 12

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Prone Arch-ups 10 Straight Leg Sit-ups Set 2 20 Alternating Knee-to-Elbow in Plank 20 Hollow Rocks 20 Alternating V-ups Specific Warm-up Warm-up (No Measure) POWER CLEAN Progression // Focus • Set up: heels down, shoulders

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 20 Strokes using arms only 10 Push-ups to Down Dog Set 2 20 Strokes using arms and body only :10 Top of Ring Dip Support :10 Bottom of Ring Dip Support • Athletes should place feet on the ground during

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min Cap: (if you are late to class 4mins of burpees!!!) Junkyard Dog Partner Warm-up Specific Warm-up Warm-up (No Measure) Deadlift Review: 5 Coach led reps, 5 Reps athletes move on their own • Drive the hips back and squeeze the bar

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 2x Alternating DB Deadlift Set 2 Row = 100m Penalty = 2x Alternating DB Sumo Deadlift High Pull Set 3 Row = 80m Penalty = Alternating DB Snatch Set 4 Row = 110m Penalty =

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 10 Ring Rows 10 Squat Therapy (Use wall) 5 Pull-to-Stands Set 2 15 Standing Tuck Jumps 10 Alternating Single-Arm Ring Rows 10 Squat Therapy (Increase difficulty) Set 3 20 Air Squats 5 Strict Pull-ups or Ring Rows

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect + Slow Ring or Body Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Workout “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 min (~10 reps of each): *Partial ROM GHD Sit-ups* Single Unders Single Under Bellhops (Front to Back) Single Under Skier Hops (Side to Side) Single Under Run in Place Partial ROM GHD Sit-ups Single Under Left Leg Single Under Right