Monday

CrossFit Territory – CrossFit

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Warm-up

15-12 -9

Dumbbell Deadlifts

Knee Raise

Mobility

Banded Hip Flexor super stretch

2 mins each side

Stamina

Metcon (AMRAP – Reps)

Lite (scaled)

Every Minute on the Minute for 16 minutes

Odd – 10 Dumbbell Deadlifts then Max Effort Knee Raises

Even – Row 150m/Bike 300m

General (Rx)

Every Minute on the Minute for 16 minutes

Odd – 10 Dumbbell Deadlifts 20/10kg then Max Effort Knees to Elbow

Even – Row 150m/Bike 300m

Competitors (Rx+)

Every Minute on the Minute for 16 minutes

Odd – 10 Dumbbell Deadlifts 22.5/15kg then Max Effort Toes to bar

Even – Row 150m/Bike 300m
Score is toes to bar

Workout of the day

Metcon (AMRAP – Reps)

LITE (scaled)

As many reps as possible in 7 minutes

3-6-9-12-15-18-21..etc

Box step ups

Burpee plate swing 5/2.5kg

GENERAL (Rx)

As many reps as possible in 7 minutes

3-6-9-12-15-18-21..etc

Box jump

Burpee plate swing 10/5kg

COMPETITORS (Rx+)

As many reps as possible in 7 minutes

3-6-9-12-15-18-21..etc

Box jump

Burpee plate swing 15/10kg

Cool Down

Childs Pose 2 minutes

Dragon Pose 2×1 minutes

Twisted lizard 2×1 minutes

Half saddle 2×1 minutes