CrossFit Templum – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) Push Press and Push Jerk Progressions Strict Press: Setup Dip and

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) Complete 3rds: 5 Wall Facing Squats 5 KB Deadlifts 5

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter jog Then… 2 rounds of: 0:50 Medball Deep Squat Hold

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 Clock: Partner 1 holds PVC at waist height

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 3:00 Clock 5 PVC Pass Throughs 4

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 Clock: Set 1 | :30 Row Just Legs

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 Rounds: :20 Burpees Rest :10 :20 Thrusters (No weight) Rest

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 Sets 10 Stagger Stance Good Mornings / Leg 50m Jog

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meters jog then… General Warm-up: Line Drills Specific Warm-up: 2 Sets of… Partner

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Metcon Jullian’s Angel Wings (Time) 10 Rounds for Time (with a

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 3 Minutes 20-squats 10-front squats 10 burpees 10 pullups Strength Shoulder Press (5-5-5)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6min Clock: :30 sec ea movement Alternating Single-Leg Toe Touches Elbow-to-Instep Stretch Hamstring Scoop

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Partner Rowling: 100 meter row each round Warm up movements: Jumping Jacks Muscle

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 Sets: 200m Jog :30 PVC Pass Throughs :30 Alternating Overhead

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Med Ball Clean Warm-up & Progression: Setup: *Shoulders in Front of

Templum North – CrossFit View Public Whiteboard Warm-up Warmup2 (No Measure) 400 meter run 20 Back Ext 20 Hanging knee raises 20 Pushups 20 Air

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 3:00 Clock: 5 PVC Pass throughs 5 Muscle Snatches 10 Lateral

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Bench Press (5×4) Working at 75% Metcon Metcon (Time) 21-15-12-9-6-3

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30 Leg Swings / Side :30 Alternating Single-Leg Deadlifts Running Warm-up :20

Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 3:00 Clock: 5 PVC Pass throughs 5 Muscle Snatches 10 Lateral

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Rowling: 8min Cap Parnter A Rows 100meters Then completes penalty movement Parnter B

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 10/10 Leg Swings 5/5 Cossacks Lunge 3 Airsquats+Broad Jump 50Ft. Walking

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) GENERAL WARM UP 10 Plank Toe Touches 20 Russian Twists 30 sec Bar Hang 40

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Single Under Progression 10 single unders 10 single unders (run in place) 10

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP :20 sec Wall HS Hold 5/5 Muscle Clean 5/5

Templum North – CrossFit View Public Whiteboard Warm-up Metcon King Kettlebell (Time) 5 Rounds for Time 15 Kettlebell Swings (70/53 lb)RX+ 10 Lunges 15 calorie

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m jog while Partner 2

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) On a 5:00 Clock: 10 PVC Pass Throughs 5 Ring Rows / Each 10

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row Then… Hip Rolls Inside Out Hip Rolls Outside In Hamstring Stretch

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock • :30 of each running // shoulder movement :30 Mountain

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (5-3-1) 5@75% 3@80% 1@85% Finish with 10 reps plus at 55% Log last round

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: Buy in: *1600 meter run

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 30 Single DB Front

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

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

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 3:00 Clock 5 PVC Pass Throughs 4 Alternating Overhead Lunges 5 Good

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Back Squat (6-5-4-1-1) 6@65% 5@ 75% 4@80% 1@90% 1@95% Metcon

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Trash Yard” Game 3x 90 seconds Then…5mins of: Squat Therapy 5-10 reps and increase

Templum North – CrossFit View Public Whiteboard Warm-up Partner Rowling (No Measure) 1000 meters for time split between two partners. 5 rounds each on the

CrossFit Templum – CrossFit View Public Whiteboard () Nightmare on Templum Street (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Snatch (1-1-1-1-1-1-1) Squat Snatch working at 55-65% of your one rep

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 1) Bear Crawl 2) Walking Lunge 3) Crab Walk 4)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 1) Bear Crawl 2) Walking Lunge 3) Crab Walk 4)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m job while partner 2

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter jog x2-Lateral monster walks down and back 10 BB Goodmornings 10 Kang

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm +

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm +

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Leg Swings 10 Push-ups On a 5:00 Clock 10 Deadlifts 10

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then agility…. Hip Rolls Inside/Out Toy Soldiers Inch worms Lunch and

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock 7 GHD Sit-ups 7 Deadlifts (barbell or PVC) 7 Shoulder

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup : TEAMS OF 2 Both athletes must complete Part A & B

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Rack Lunge (5×10) Metcon Swing High Swing Low (Time) 4 Rounds 25 Kettlebell Russian Swings

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Athletes may move through performing synchro reps with a

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock • Rotate through rounds until time is called.

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) AMRAP 8: 100m Jog 10 Hollow Rocks 10 Arch-ups in Prone 10 DB Side

Templum North – CrossFit View Public Whiteboard Warm-up Strength 50 Handstand Pushups (Time) 50 Handstand Pushups for timeIf unable to perform HSPU’s Accumulate 3 Minutes

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 ATY Raises 20 Hand Release Push-ups 30 Shoulder Taps in Plank

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (8-6-4-2) 8@60% 6@70% 4@80% 2@90% Pause first rep of each set Metcon Helen (Time)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 1) Athletes should get into groups of two or three. 2) Grab

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 50/35 cal bike 200m farmers carry 200m overhead plate carry 45/25 100 high pulls

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice “Hey Siri, play “Walk It Out”, by DJ Unk” Metcon (Time) Partner

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 PVC Pass Throughs :20 Bottom of Squat Hold 10

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 10 Spiderman Stretch 5 Push-up to Down Dog 10 Alternating

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 100-ft. High Knees 100-ft. Butt Kickers 20 Straight leg sit-ups

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike Lateral banded monster walks 2x’s Quad stretch 1 Min L/R Hurdlers

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1: • Focus on sitting up tall on the rower. Athletes should identify

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 50 Banded Face pulls 30 Jumping Jacks 50 Banded Pull

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) SQUID GAME——————————- Metcon (3 Rounds for reps) (A) Hang Power Snatch Overhead Squat (B) Toes-to-Bar

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 100 Alt DB Hang Clean-and-Jerks (50/35#) (35/20#) **While partner A is working Partner B

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) coach’s choice Practice Skill Metcon (No Measure) 12 Minutes Practice any skill of your

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

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 3 Sets: 12 Weighted Goblet Squats 12 Alternating

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10:00 Clock • Spend about 1:00-1:30 on the first four

Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Row 3 Minutes 10 Push-up down dowg TYWL 8-10 reps each Strength Bench Press (8-5-5-5-3)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 3x Jumping Jacks Set 2 Row =

Templum North – CrossFit View Public Whiteboard Metcon (Time) 200 meter partner run 100 cal bike/row 100 wallballs 100 hr pushups 100 abmat situps 100m

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Workout Retest from Partner WOD on June 26, 2021. Warm-up (No Measure) 400 m jog Then… 3

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Hamstring Scoop Stretch 50-ft. Walk on heels only

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds :20 Squat Therapy (use wall) Rest :10 :20 Reach, Roll,

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a Partner: *one partner works while other holds KB Set 1

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 Alternating Spiderman Stretch 10 Leg Swings (across body) /

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Immediately Into… AMRAP in Time Remaining of

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 20 Double Knee Tuck in Plank 10 ATY Drills (use

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 20 Arch Rocks 20 Hollow Rocks 10 Alternating

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: :20 Row, Bike, or Ski (moderate to fast