Tuesday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of:

5 Deadlift

5 Power Clean

5Push Jerk

20 Double under

Mobility

2 minutes Childs Pose with shoulders

Upper Body Strength

Weighted Pull-ups (OE2 mins 3 – 3 – 3 – 3 – 3)

LITE

5 – 5 -5 – 5 – 5

Strict or banded

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (scaled)

As many rounds as possible in 20 minutes:

60 single unders

21 Deadlift

60 single unders

15 power clean

60 single under

9 push jerks

General (Rx)

As many rounds as possible in 20 minutes:

30 Double under

21 Deadlift 40/30kg

30 Double under

15 Power clean

30 Double under

9 Push jerks

Competitors (Rx+)

As many rounds as possible in 20 minutes:

30 Double under

21 Deadlift 50/35kg

30 Double under

15 Power clean

30 Double under

9 Push jerks
Goal is to do every set unbroken and rest in between sets

Romwod

Puppy Dog pose – 2 mins

Seated Straddle – 2 mins

Cross Shin – 2×1 mins

Single leg forward fold – 2×1 mins