Tuesday

CrossFit Territory – CrossFit

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Warm-up

9-7-5

Push up

Ring row

Mobility

2 minutes banded lat stretch

Upper Body Strength

Weighted Pull-ups (OE 2min- 5-5–5-5-5)

LITE

Banded 5-5-5-5-5-5

If you cant do weighted try strict

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scale)

As many rounds as possible in 20 minutes of

9 push up 9th into

7 jumping pull up

3 Parralette dips

30 single unders

GENERAL (Rx’d)

As many rounds as possible in 20 minutes of

7 burpee on 7th into

5 pull ups

3 ring dips

30 double unders

COMPETITORS ( Rx+)

As many rounds as possible in 20 minutes of

3 burpee on 3rd into

2 ring muscle on 2nd into

1 ring dips

30 double unders (unbroken)
Great workout with gymnastic complexes in it.

Try to find a scale or variation that allows you to level up. Dont sit in your comfort zone……NOTHING HAPPENS THERE! The magic is staying out side!

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

Puppy dog -2min

Seated straddle -2min

Cross shin-2x1min

Single leg forward fold -2x1min