CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Progression Focus 3-5 reps ea. 1) Jump and Land (Hands at Sides)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 | 3:00min 10 Alternating Spiderman Stretch 10 Standing Toe Touch

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows

CrossFit Templum, Templum North – CrossFit https://www.youtube.com/watch?v=CUjrySBwi5Q View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Workout THAT’S ENOUGH SLICES! (Time) 15 Rounds 100m Run

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Prone Arch-ups 10 Straight Leg

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 20 Strokes using arms only 10 Push-ups to Down Dog

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min Cap: (if you are late to class 4mins of burpees!!!) Junkyard

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 2x Alternating DB Deadlift Set

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 10 Ring Rows 10 Squat Therapy (Use

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt.

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 min (~10 reps of each): *Partial ROM GHD Sit-ups* Single

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Row (Conversation pace) 10 Alternating Spiderman Stretch 10 Box

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7min: 5 Ring Rows 5 Single Arm DB Strict Press /

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills: 1) Alternating elbow to instep + Jog 2) Soldier Kick

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS: 10 Alt. Spiderman 8 Bootstrapper Squats* 6 KB Deadlifts* 4

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 min AMRAP 5/5 DB Sumo Deadlift 5/5 DB Hang High Pull

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM UP: 3 Sets: 20 Single Unders // Focus on elbows

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 20 Med-ball Air Squat 30 Skier Jacks

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon 500m Row (Time) Max Effort 500m Row Metcon Fight Gone Bad

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 AMRAP 2: 100m Run (Easy to moderate pace) 5 Single Arm Ring

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 4MIN: 5 ATY Raises (light weights) 10 Leg Swings / Legs

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 10 Alternating Spiderman Stretch 10 Plank Down Dog :30 Single Unders

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Game Teams of 3 Mamno #3 (Time) ‘Karen’ 150 Wallballs 20/14 ‘Double Jackie’ 2000

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (Time) For Time: 400m Sled Push Then… -4 Rounds-

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into…

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm

Templum North – CrossFit View Public Whiteboard Warm-up North Squat Warmup (No Measure) 4 Minute Bike/Row 2x’s Lateral banded walks 2x’s 5 BB Goodmornings 5/5

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into…

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Into 3 rounds of: (w/ empty barbell) 10 good

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Bench Press (8-8-8-8-5-5-5-3-3-1) Option #1 Metcon (Time) 4 Rounds for

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Sled Pull (1×1) 50ft Hand over hand sled pull for weight.

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Dead Bugs 10 PVC Pass Through + Lunge 5/5

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minute Bike/Row Inch Worm Toy Soliders Cossacks 1 Minute Pigeon Pose 1 Minute

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 12 Step-Ups* 10 Scap Push-Ups 8 Slow Perfect

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (EZ-Mod) 3:00 Bike (:20 Hard / :10 Light) 1:00 Bike

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Run 10 Box Step Overs 10 Scap Pull-Ups 8

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mystery Partner Metcon Blue Collar Bob (Time) Partner WOD for time 150 Kettlebell Swings

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Reps) AMRAP 5 SETS – 5 MIN 25

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength DB Chest Fly (4×10) Perform a chest fly on a flat

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird

Templum North – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (3×5) 3×5 65-70%1rm Pause 1 sec on first rep Metcon Crossfit Games Open 19.2

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Step Ups 10 Slow Deadbugs 10 Bent Over TYI* Into… 2

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Metcon Metcon (Time) For Time 400 Meter Run Then… 8 Rounds

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 CAP) 10 Barbell Upright Rows 5 Back Rack Good Mornings 10

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Metcon (Time) 21-15-9 Front squats Bike/row cals Burpees 95/135/155 men

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) A 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 10 Barbell Upright Rows 5 Back Rack Good Mornings 10

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10/8 CAL Row 7/7 SA DB Sumo Deadlift 7/7 SA

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Min AMRAP 100/200 Row/Bike 5 Russian KB Swings 5 Push Up down Dog

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 5/5 SA Ring Row 3/3 DB or KB Windmill 5/5

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up #TemplumTakeOver Warm-up (No Measure) WARMUP (17 minutes) ——————— 2 ROUNDS (Both Partners) — :30 Lat

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

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

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

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

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

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

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

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

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

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

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts

Templum North – CrossFit View Public Whiteboard Warm-up Metcon Metcon (Time) Partner WOD 1,000 Meter Row 50 Barbell Thrusters 30 Pullups 500 Meter Row 25

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Glute Bridge 10 Arm Haulers 10 Slow Step Burpees 10 Plank

Templum North – CrossFit View Public Whiteboard Warm-up Strength Option #1 Front Squat (3-3-3-3-3) Build to a Heavy 3 reps Option #2 Overhead Squat (3-3-3-3-3)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 time through… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5 BB High-pulls 5 BB

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5

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-Downs

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 Minute AMRAP 100 Meter Jog 8 Push up to pike 8 Arm Haulers

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Bike/Row Squat Sit x 1 minute Squat Sit to Reach with plate

CrossFit Templum – 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-Downs