Saturday.
CrossFit Territory – CrossFit
Warm-up
1 rounds of the workout
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 20 minutes of:
3 rounds of
5 pull up
10 Push ups
15 Air squats
200m Run
The above is scored as 1 round
Today's WOD
Friday
CrossFit Territory – CrossFit
Warm-up
9-7-5
Hang power clean
Rin row
Mobility
2 minute each side couch super stretch
Upper Body Stamina
Metcon (AMRAP – Reps)
LITE (Scaled)
4 rounds of 2:1
5 Hang power clean and then max effort ring row
GENERAL (Rx’d)
5 Power clean @ 50/35 and then max effort ring row feet on box
COMPETITORS (Rx+)
5 Power clean 60/40 and then max effort Ring row feet on box
Score is total ring row
If there are any movements you would like to be better at book in for a 30min 1 on 1 via admin@crossfit-territory.com
For those doing the open take this workout easy for those not bring lots of intestiy.
Workout of the day
Metcon (Time)
LITE (Scaled)
As many rounds as possible in 10 minutes of:
15 Sit ups
4x5m bear crawls
GENERAL (Rx’d)
As many rounds as possible in 10 minutes of:
15 Sit ups
2×5 handstand walk
COMPETITORS (Rx+)
As many rounds as possible in 10 minutes of:
15 Sit ups
4x5m handstand walk 5m must be unbroken
If there are any movements you would like to be better at book in for a 30min 1 on 1 via admin@crossfit-territory.com
Cool Down
“Twisted lizard-2x1min
Saddle-2min
Seated straddle -2min
Single leg forward fold-2x1min
“
