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CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3:00 100m Run 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5 Single Ring Ring Rows 5 Scap Push-Ups + 2-3 Push-Ups 7 Air Squats Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY* 200m Run into… 4 Kip Swings […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Easy Bike/Row 10-15 PVC Pass Throughs 1 Minute PVC Behind Back Stretch L/R 30 Seconds L/R Chest opener from rig 1 Minute Pigeon Pose 1 Minute Scorpion Stretch L/R Practice Skill Metcon (No Measure) 15 Minutes Skill Work Pick a skill you’ve

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. Workout

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Metcon (4 Rounds for reps) On A 13 Minute Clock….. Strict Press 1 Min Max Reps 95/65 3 Min Rest 1 Min Max Reps 75/55 3 Min Rest 1 Min Max Reps 55/45 3 Min Rest 1 Min Max Reps 45/35Athlete’s

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Sets 3/4 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up 2 (No Measure) 400 Meter Run 25Ft Inch Worms 25ft TOy Soliders Standing Leg swing 10 Reps L/R Single Leg Glute Bridges 8 L/R 30 Second Down dog hold 30 second L/R Pyramid Pose Strength Deadlift (5×5) working 60-75% Metcon Drop Dead Fred (AMRAP –

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape,

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 (5×5) 5×5@ 65 to 70% Metcon 2/28/2020 Here we go again (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single DB Snatch

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round Strength Back Squat (1×5 @ 85%) 1×5 @

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster Strength Back Squat (5×5) 65-70% Option #1 Jam Session (AMRAP – Rounds) 25 Minute EMOM