CrossFit Territory – CrossFit

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strict Pull ups/Ring row

Kettlebell swing


Pigeon pose 2 minutes each side

Workout of the day

Metcon (5 Rounds for reps)

LITE (Scale)

5 2-minute rounds of:

5 Banded pull ups

200-m sprint

Max-rep Kettlebell swings 16/12

Rest 3 minutes between rounds.


5 2-minute rounds of:

10 Pull ups

200-m sprint

Max-rep Kettlebell swings 24/16

Rest 3 minutes between rounds.


5 2-minute rounds of:

10 Chest-to-bar Pull ups

200-m sprint

Max-rep Kettlebell swings 32/24

Rest 3 minutes between rounds.

Reduce the reps so that the first set of Pull ups and run take no more than 90 seconds. Each round should be an all-out sprint.


Gymnastic grips

then after 3mins straight into the next workout

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

Hollow rocks
How to scale hollow rocks


Nutrition Tip

What are FODMAPs?

Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.

How does the Low FODMAP Diet work?

Developed by Monash University researchers, the Low FODMAP DietTM limits foods that have been shown to aggravate the gut and cause Irritable Bowel Syndrome (IBS) symptoms like intestinal bloating, gas and pain. These foods are high in a group of sugars called FODMAPs.

The Monash University Low FODMAP DietTM is best followed under the supervision of a qualified dietitian or healthcare professional who is experienced in this specialised area. The diet begins with a 2-6 week period of high restriction and then transitions to a more relaxed diet where certain foods are gradually re-introduced. Despite including the word “diet”, a low FODMAP approach to eating is not intended as a weight loss plan.

to read more https://www.monashfodmap.com/about-fodmap-and-ibs/


Saddle Eagle- 1min each side

Saddle- 1 min

Bound Angle- 1 min

Seated Straddle- 1min

Single Leg Forward Fold-1min each