Tuesday
CrossFit Territory – CrossFit
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
