Friday

CrossFit Territory – CrossFit

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Warm-up

10 Press

10 Push Press

10 Push Jerk

10 Cal row

Mobility

Partner rack PNF

Upper Body Stamina

Metcon (AMRAP – Reps)

LITE (scaled)

On every 3 minutes for 12 minutes

10 push press the max effort Cal row

General (Rx)

On every 3 minutes for 12 minutes

10 Push jerk 40/30kg then max effort Cal row

Competitors (Rx+)

On every 3 minutes for 12 minutes

10 Push jerk 50/35kg then max Cal bike

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (scaled)

As many rounds as possible in 15 minutes

15 Pendlay row

15 sit up

General (Rx)

As many rounds as possible in 15 minutes

15 Pendlay row 40/30

15 sit ups

Competitors (Rx+)

As many rounds as possible in 15 minutes

15 Pendlay row 50/35

15 medball sit ups 20/10

Cool Down

Lizard – 2x 1 min

Twisted Lizard – 2x 1 min

Sphinx – 2 mins

Down dog – 2 mins