CrossFit Territory – CrossFit


3 minutes of double under practice


Wall Ball Volley Ball.

2 lines facing each other.

one person starts with the ball and does a wall ball shot over the pull up bar

the other person in the opposite catches and repeats


Pigon pose 2 minutes each side


Front Squat (OE2min 3-3-2-2-1-1-)

LITE Dumbell Front squats 10-10-7-7–5-5


Start at 60% of your max, aim to hit 80% +

Todays focus is verticle squat and full grip on the bar


Weightlifting shoes, weightlifting belt, knee sleeve, lifting and wrist wraps are a must for flexabilty (in stock pro store)

Workout of the day

Metcon (Time)

LITE (Scale)

For time


Air squats

Single unders


For time


Wall ball

Double unders



Wall ball to targets

Double unders

If wall balls are your weakness then break into 15s,10s,8, & 7s. If not go unbroken its an achievable task its going to hurt so focus on the mental toughness of it all.

Double unders should be pase and not rushed. Assuming your double under are fine the work out is won and lost on the wall balls


SPEED ROPE is a must jump online and buy one or get one from the pro store

Cool Down

Half Split – 1 minute each side,

Saddle Pose – 2 minutes total time,

Downward Dog – 1 minute total time,

Sphinx – 1 minute total time,

Praying Childs Pose – 2 minutes total time,

Thread the needle pose – 1 minute each side.

Nutrition Tip

“I want to drop weight but don’t know where to start”.

Start by changing all your carbs to LO-Gi veggies.

Then by eating meat no bigger than your palm.

Stop eating dairy products, and no alcohol for a month. Only drink water, tea, black coffee and no cheat meals for the month.