Monday

CrossFit Territory – CrossFit

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Warm-up

10 KB deads

10 knee raise

10 Gate burpee step up

10 DB swing

Mobility

2 minute banded hip flexor stretch

Lower body Stamina

Metcon (Weight)

LITE (Scale)

On every minute for 10 minutes

1st-10 Deadlift TNG

2nd-10 Knee raise

GENERAL (rx)

On every minute for 10 minutes

1st-10 Deadlift TNG

2nd-10 knees to elbow

COMPETITORS (rx+)

On every minute for 10 minutes

1st-10 Deadlift TNG

2nd-10 Toes to bar

Score is heavies weight
You need to be able to get the Deads done in the minutes at quality so this will limit your weight

Break toes to bars break into sets of 5s’ 3’s and 2’s

Workout of the day

Metcon (2 Rounds for reps)

LITE (scale)

2 rounds of

2 minutes to complete

100m run ME Dumbbell swings

Rest 30 seconds

2 minutes to complete

100m run ME Gate burpee box step up

Rest 30 secconds

GENERAL (rx)

2 rounds of

2 minutes to complete

200m run ME Dumbbell swings 20/10

Rest 30 seconds

2 minutes to complete

200m run ME Burpee box jump

Rest 30 secconds

COMPETITORS (rx+)

2 rounds of

2 minutes to complete

200m run ME Dumbbell swings 22/15

Rest 30 seconds

2 minutes to complete

200m run ME Burpee box jump over

Rest 30 secconds
These intevals are max effort of the old 200m track. Your score is your total amount of reps not your run

If there are any movements you would like to be better at book in for a 30min 1 on 1 via admin@crossfit-territory.com

Cool Down

Child pose w/shoulders

Dragon-2x1min

Twisted lizard -2x1min

Half saddle -2x1min