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Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway. Strength Sumo Deadlift (1×3) 20 Minutes to work to a heavy 3 Reps Workout Metcon (Time) 5 ROUNDS FOR TIME 7 Bar […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway. Skill Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice* Min 2 – 2-4 Reps of Bar

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Strength Shoulder Press (5×3) Working at 75%-80% of

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep Week 2 of 9 (Score is Weight)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run (Med Ball Optional) 10 Med Ball Deadlifts* 5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack 10 Alt. Bird Dogs *At the 3:30 mark, switch to Med Ball G2OH Strength Back Squat (5-3-1) 5@80%1rm 3@85%1rm 1@90%1rm Metcon Metcon (AMRAP

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ⚠️ JULY 5 – SCHEDULE ⚠️ – 9am, 10am, 11am ONLY – Workout Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Meter Run 25’ walking lunge w/twist 100 Meter Run 25’ Samson Stretch 100 Meter Run 10 scap pulls 5 Kip Swings 100 Meter Run 10 Empty Bar Thrusters L/R 1 Minutes Scorpion Hold Workout Option 1 1776 (Time) 4 Rounds For Time 17

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 PVC Passes (shrug up through middle) 5 Wide Grip PVC Thrusters (behind neck) 5 Up-Down w/ Tall Jump 5 Tuck-Ups or Sit-Ups Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate 5-Rep Hang Power Snatch* *Goal

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 5/5 SA KB Swings :15/:15 KB OH Hold 6/6 Split Squats 7 Up Downs 5 Tight Kip and 5 Big Kip 20 Single Unders No Stone Unturned (Partner WOD) Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 150

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Strength New Weightlifting (1×1) 15 Minutes to build to a heavy partner single heavy deadlift. Partner Metcon Metcon (AMRAP – Reps) E2MOM in 24 Minutes Minute 1- SLED PUSH (each trip is one rep. Bathroom to bathroom) 90#/45# Minute 2- Rope