CrossFit Templum, Templum North – CrossFit Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) ⚠️ This workout is modified with different movements

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Barbell Turkish Getup (Max) Max BB Turkish Getups 35/35 Strength Option

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :30 single-unders :20 step back lunges + high knees/leg 5 elbow insteps

Templum North – CrossFit View Public Whiteboard Warm-up Snatch Drills (No Measure) PVC Mobility then… *with bar complete* 3×5 Pressing Snatch Balance 3×5 Snatch Pull

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :20 jumping jacks – Rest :10 :20 up-downs – Rest :10 Push

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 6 Pushup Down Dogs 5/5 Bird Dogs 5/5 Active

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 clock: 2-4-6-8 … etc. Ring Rows PVC Pass-throughs Jumping air squats

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 1:00 on a machine 1:00 alternating Spiderman stretch 1 set:

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 alternating Spiderman stretch 100-m run 10 push-ups 100-m weighted run (14/20#

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Groiners 20 Jumping Jacks 10 Scorpions Specific Warm-up Warm-up Warm-up (No

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets 10 groiners 20 jumping jacks 10 scorpions Specific Warm-up Warm-up (No Measure)

Templum North – CrossFit View Public Whiteboard Warm Up: Bike/Row 3 min Strength Front Squat (5×5) 70-75% of your 1 rep max Strength Option #2

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :30 jumping jacks :30 unweighted good mornings 1:00 shoulder tap (x2) +

Templum North – CrossFit View Public Whiteboard Strength Hang Snatch Max reps cycling hang snatches Rx+ 135/95 Rx 95/65 S. 75/45 Warm up hang snatch

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :45 jump rope 10 scorpion stretches 10 RDLs 10 bent-over rows 10

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter row 10 Air Squats 8 pushup down dog 10 Scap

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 20 air squats 1

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Metcon (No Measure) 1 min block each pushup plank Hollow

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 bike (easy pace) 10 alternating Spiderman stretch 10 staggered-stance good

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 15 Jumping Air squats 10 DB Strict Press 15

Templum North – CrossFit View Public Whiteboard Metcon Quad Squad (Time) A 4 person team 1 person works at a time for time to complete

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 jumping jacks 10 synchronized up-downs 10 ring rows 1 set:

Templum North – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: : 30 high knees : 15 rest : 30 banded side

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Squat Snatch (1) Every 2 minutes on the minute. 1

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 single-unders 10 inchworm + push-ups :30 single-unders (fast) 10 PVC

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :30 Bike* 6 Inch Worms 7/7 Single leg DB RDL 8 Up

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 50-ft shuttle run (25 ft down and back) 25-ft bear crawl

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run/Row 20 Arm Haulers 15 PVC Pass through 10 Lu presses 5

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30 high knees in place 30 butt-kickers in place 2 Samson

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :20 row – Rest :10 :20 shoulder taps in plank – Rest

CrossFit Templum – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) AMRAP 8 5 Frog Jumps 5 Air Squats 5/5 Strict Press 10 Alt

Templum North – CrossFit View Public Whiteboard Warm-up Partner Metcon Metcon (Time) For Time 800 meter run together 60 OH squats 95/65 90 T2B 60

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row Duck walk 10 Banded Squats (slow and controlled) Banded Lat

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 15 toe-taps to target 10 good mornings (vary good

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Smurph (Time) For Time 1,000 Meter Row or 2,500 Bike

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: :30 row, bike, ski, or run :10 rest :30 lunge variations

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

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 400-m run (slow) 10 single-leg toe touches/leg 10 lateral leg swings/leg

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 20 Glute Bridges 15 Ring Rows 10 Goblet Squats

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) PROGRESSION FOCUS 12min: :30 sec ea. movement: False-grip ring row Single-unders reps Jumping

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 2 shuttle runs (25 ft there and back) 15 air squats

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Thruster (5-5-5-5-5) Metcon Tabata Friday! (4 Rounds for reps) Air Squats

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 inchworm + push-ups 400-m run Back Squat Warm up &

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice 🙂 Metcon (AMRAP – Rounds and Reps) Constantly Varied Chief ———————————– 5 Rounds

Templum North – CrossFit View Public Whiteboard Warm-up Turf Drills (No Measure) 15yd distance of the following: Hip rolls (inside to out) Hip rolls (outside

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 30 alternating shoulder taps (15/arm) 20 hollow rocks 10 broad jumps

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

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 mountain climbers 10 staggered-stance good mornings/leg 5 single-arm ring rows/arm

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 DB RDL’s 6/6 DB Single arm DB Overhead

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 mountain climbers :20 shoulder taps :20 double-knee tucks in plank

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretch :20 jumping jacks 10 push-up to down dogs

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Lunges 5 Air Squats 5 Tempo Push Ups 10

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 PVC pass-throughs 15 PVC good mornings 1

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :45 bike (slow) :30 groiners :15 air squats 1 set: :45 bike

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

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run (slow) :30 arm swings across :30 banded pull-aparts :30

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 100 Meter Run Duck Walk 25ft (down) Broad Jump 25ft (back)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 5: 10 alternating Cossack squats 5 push-up to down dogs 10 alternating

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :40 single-unders :30 inchworm walk-outs :20 arm circles 1 set: :40

Templum North – CrossFit View Public Whiteboard Metcon Option #1 Metcon Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Passover Special Warm Up Metcon Metcon (3 Rounds for reps) Passover Workout – “Let

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row 2 Minutes Then… On a 5 Minute clock foam roll.

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row :45 of air squats :30 of banded good mornings

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run/500 Bike 10 Arm Circles Forward/Back 8 Pushup down dog 5 BB

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :20 double-knee tucks in a plank – Rest :10 :20 good

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike or Row 8/8 Single DB press 15 Toe Touches

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: Run 200 m 10 band or pvc pass-throughs 10 band or

Templum North – CrossFit View Public Whiteboard Warm-up Strength Bench Press (5-5-5) 5 Reps@ 65% 5 Reps@ 70% 5 Reps@ 80% Snatch (2-2-2-2-2) Metcon Long

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :30 up downs/burpees/bar-facing burpees :30 back-rack alternating elbow rotations :30 front-rack

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

CrossFit Templum – CrossFit View Public Whiteboard Jesus WOD (Time) 14 rounds for time of: 10 Deadlifts (95/65) 10 Squat Cleans (95/65) 10 Push Presses

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 1:00 of 1 up-down to a 6-in target +

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 Metcon (AMRAP – Reps) 6 Rounds EMOM 1 Min Row 1 Min Press 95/65

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 🎉Burpees🎉 15 good mornings 10 RDL’s 200 meter run 15 good

Templum North – CrossFit View Public Whiteboard Warm-up Strength Front Squat (5-3-1-1) Front squats 5-3-1-1 70% 80% 90% 90+ Metcon Metcon (Time) For Time 30/25/

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7: P1: 200-m run P2: Max-meter row Set 1: Focus on sitting up

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: • :20 at each movement. PVC pass-throughs False-grip ring row/bent-over rows

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

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :30 burpees :30 run, row, bike, or ski Metcon Metcon (Time) 10

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) EMOM 4: Min. 1 | :15 of each movement below

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 sets: Run 100 m 15 banded pull-aparts 10 banded pass-throughs 10

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: 2x :30s good mornings :30s groiner stretch :30s air squat :30s

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 30 Second knee tucks 10 Box jumps 10 Rear

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :40 jumping jacks :30 hollow hold :20 supinated hang from pull-up bar

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 8 Push-up down dog 10 Alt. Scorpion Stretch 1

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row, bike, SkiErg, and/or run 10 Kang squats 3 sets:

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 Strict Press 10 Goodmornings 20 Toe Touches Strength

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 20 Walking Lunges 10/10 Single leg DB RDL 10/10

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 6-10 Dumbbell strict press 10-15 Reps Dumbbell lateral raises 6/6 Cossacks lunge

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 foam rolling upper and mid-back 1:00 foam rolling each lat