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Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Workout Option 1 Metcon In The Beginning….. (AMRAP – Rounds and Reps) GenCFit WOD 30 Minute AMRAP 5 Push Ups 10 Air Squats 15 Alt. Lunges 30s Side Plank (each side) 400m Run Workout Option 2 Metcon Ground Hog Day (Time) […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 Deadbugs MIN 5 – 10 Up-Downs *Athletes can keep Warm-Up KB for

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike/Row PVC pass throughs PVC Front Rack stretch 1 Minute wrist stretch Then 2 X’s 5 BB Dip Shrug 5 High Pulls 5 Tall Drops 5 muscle cleans 5 Cleans Strength Clean (1×1) 20 Minutes to work technique. Metcon Metcon (Time) For

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run @ mod pace Into… 4 SETS 8/8 Leg Swings 10 PVC Pass Through + Lunge 8 Push-Up to Pike 10 Squat Jumps Into.. 200m Run @ mod pace *PVC Pipe can go away after Warm-Up and athletes can grab a Barbell Strength

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 light weight russian swings MIN 5 – 10 Up-Downs Strength Sumo Deadlift

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Alt. Cossack Squats 8 Lateral Step Overs 8 Frog Jumps* 8 Scap Pull-Ups Into… 1 ROUND 6 Narrow Stance Air Squat 6/6 Step Back Lunges 6 Box Jumps 6 Small Kip Swings *In a High Plank position, athletes will jump the

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms + Push-Up Strength Bench Press (5×10) working at 50-55% of your 1 RM Metcon Metcon

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms + Push-Up Strength Shoulder Press (5×3) Tempo Strict Press 5×3 @ (31X1)* *Keep weight moderate.

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Alt. Cossack Squats 8 Lateral Step Overs 8 Frog Jumps* 8 Scap Pull-Ups Into… 1 ROUND 6 Narrow Stance Air Squat 6/6 Step Back Lunges 6 Box Jumps 6 Small Kip Swings *In a High Plank position, athletes will jump the

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches Immediately Into… 2 SETS 5 Clean Deadlifts 10 Hang Muscle Cleans 5 Hang Squat Cleans