Saturday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

Mobility

extended arm lizard- 2 minutes each side

Strength

Push Press (OE2min 7-5-5-3-3)

LITE PVC 10-10-10-10-10-

Workout of the day

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Romwod

puppy dog pose-2 minutes

twisted lizard- 2 minutes each side

standing straddle- 2 minutes

low dragon – 1 minute each side

Nutrition Tip

This week all nutrition info is on zone diet.

Each day click and save the link to your phone and add it to your personal library

Below is a go to youtube clip on measuring your meals with zone.

CrossFit – A Competitor’s Zone Prescription with Matt Chan: Part 5

https://www.youtube.com/watch?v=VDlIKGv7tXU