Wednesday

CrossFit Territory – CrossFit

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Warm-up

200m run

10 sec L sit hold

200m row

10 sec L sit hold

400m bike

10 sec L sit hold

Mobility

3 minutes total time straddle

Skill

Metcon (5 Rounds for time)

LITE (Scale)

OE2 minutes for 5 rounds:

3 rope scales

GENERAL (Rx’d)

OE2 minutes for 5 rounds

1 rope climb

COMPETITORS ( Rx+)

OE2 minutes 5 rounds

1 legless rope climb

Dont forget long socks for clmbing ropes

Workout of the day

Rowing Interval TABATA (Time)

ANEROBIC POWER

(Intensity)

5×20:10×8 Rest 2mins

5 sets of 20 secs on 10 secs off 8 rounds

Rest 2mins
You may choose from the following:

Run :shuttle 10m

Row cal

Bike cal

Ski cal

or combination of both

Romwod

Lizard -1 minute each side

Dragon – 1 minute each side

Pigeon – 1 minute each side

supine twisted cross 1 minute each side

Nutrition Tip

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

CrossFit – A Competitor’s Zone Prescription: Part 2

https://www.youtube.com/watch?v=Gfsiy9nLHkU