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CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250214 50:00-65:00 Workout 2: 250213 75:00-90:00 Workout 3: Strength III 95:00-105:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that […]

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 10 alternating reverse lunges 10 step-ups :30

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150 m after each round. – INTERMEDIATE – 7-6-5-4-3-2-1 reps for time of: Jumping bar muscle-ups

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups Specific Warm-up 10min Bar Muscle up progression and practice 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-75:00 Workout 2: 250212 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as

Announcements CrossFit Open Register Now! games.crossfit.com CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws Specific Warm-up 3 sets :30 bike (moderage pace) :30 object hold practice

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250211 45:00-55:00 Workout 2: Barbell Cycling 65:00-80:00 Workout 3: Skill I 85:00-95:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps)