Thursday

CrossFit Territory – CrossFit

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Mobility

Lizard pose 2 minutes each side

Stamina

Metcon (Weight)

LITE (Scale)

OE2 minutes for 5 rounds:

8 Floor press +10 step up

GENERAL (Rx’d)

OE2 minutes for 5 rounds

8 Bench press Press +15 box jump

COMPETITORS ( Rx+)

OE2 minutes 5 rounds

8 Pause Bench press +20 box jump
Strategy

score is total volume of Press

Equipment

knee sleeve, belt, WL shoes

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scale)

As many rounds as possible in 7 minutes

3 rope scale

6 burpee

9 power clean

GENERAL (Rx’d)

As many rounds as possible in 7 minutes

1 rope climb

6 lateral bar burpee

9 power clean a 40/30

COMPETITORS ( Rx+)

As many rounds as possible in 7 minutes

3 rope climb

6 bar facing burpee

9 power clean 60/40
Strategy

Choose a work out that is at your skill level

Equipment

Sock game strong

Romwod

Child’s Pose w/ Shoulders- 1 minute

Thread the Needle- 1 minute each side

Puppy Dog-1 minute

Saddle w/ Reverse Shoulder Stretch- 1 minute

Supine Twist- 1 minute each side

Cross Shin- 1 minute each side