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CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Row (Conversation pace) 10 Alternating Spiderman Stretch 10 Box Step-ups • Focus on athletes sitting up tall on the rower. Rowing sequence should be: legs, arms, arms, legs. Set 2 :30 Row (Moderate pace) 20 Mountain Climbers 10 Box […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7min: 5 Ring Rows 5 Single Arm DB Strict Press / Side 50-ft Bear Crawl 10 Shoulder Taps (Push-up Position) Specific Warm-up Warm-up (No Measure) PVC Strict Press Review 1) Keep the bar as close to the center of the body

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills: 1) Alternating elbow to instep + Jog 2) Soldier Kick + Jog 3) Alternating Cossack Squat + Jog 4) Alternating Hamstring Scoop Stretch + Jog 5) Alternating Knee Hug + Jog 6) Up-Down + Jog 7) Broad Jump + Jog

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS: 10 Alt. Spiderman 8 Bootstrapper Squats* 6 KB Deadlifts* 4 Kip Swings* *Rounds 3 & 4 8 Jump Squats 6 Russian KB Swings 4 Pull-ups Workout 13 Hero’s of Kabul (Time) 13 Rounds of: 8 Pull-ups 26 Air Squats 21

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 min AMRAP 5/5 DB Sumo Deadlift 5/5 DB Hang High Pull 5/5 DB Strict Press 10 Frog Jumps 5 V-Ups 5 Kip Swings Workout Metcon (AMRAP – Reps) For Time with Partner: 20 Min Cap 100 DB Snatches (50/35) 100 Up

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM UP: 3 Sets: 20 Single Unders // Focus on elbows in and that the wrists are spinning more than the arms. 10 PVC Pass Throughs // Arms stay straight and the athletes push up up hard on the PVC. 10

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 20 Med-ball Air Squat 30 Skier Jacks 20 Med-ball Strict Press 30 Jumping Pull-ups (Fast up, fast down) Set 2 10 Ring Rows 20 Med-ball Thrusters 30 Russian Twist with Med ball 10 Ring Rows 20 Med-ball

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 AMRAP 2: 100m Run (Easy to moderate pace) 5 Single Arm Ring Rows / Arm 10 GHD Sit-ups or Weighted V-ups Rest 1:00 Set 2 AMRAP 2: 100m Run (Moderate pace) 5-10 Strict Pull-up 10 GHD Sit-ups or Weighted V-ups Rest 1:00

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon 500m Row (Time) Max Effort 500m Row Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest