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Templum North – CrossFit View Public Whiteboard Metcon 10k Row (Time) Max Effort 10k Row

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run/Row 25 Ft. Hip Rolls 25 Ft. Toy Soldiers 25 Ft. Inch Worms 1 Minute L/R Couch Stretch 1 Minute Frog 1 Minute L/R Hurdlers Stretch Strength Mc Squatty (4 Rounds for reps) 10 Minute AMRAP Front Squats Minute 0-1- Max Reps

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders 10 Single DB Strict Press 5-10 Push-ups Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 DBL DB Strict Press* 5 Burpees *R2 complete 10 DBL

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7 Lunge + Lunge + Air Squat 8 Alt. Groiners 9 Up-Downs 10 Barbell RDL Strength Deadlift (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then…. 7 Minute AMRAP 10 Calf Raises 5 Jumping Air Squats 5 Medball Deadlift & Shrug 5 Medball Push Press 6 Step-ups Strength Option #1 Max Step-Ups (AMRAP – Reps) 7 Minute AMRAP Box Step-ups 24/20 Option #2 Max Box Jumps

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2 ROUNDS 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar*

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 Sumo Deadlift (1×1) Building to a 1 RM Metcon Kevin Reilly (AMRAP – Reps)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans Strength Back Squat (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (1×1) Building to a new 1 Rep max. Metcon Ivan Drago (Time) For Time 3 Rounds 20/15 cal bike/row 50 Russian twists 50

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 9/6 Cal Bike 6/6 SA KB Swing 6/6 SA KB Press 9 Single Ring Ring Rows Skill Metcon (No Measure) ON A 8:00 RUNNING CLOCK… KB Snatch Progression -SA KB Deadlift -SA KB Upright Row -KB Snatch Transition -KB Snatch