Friday

CrossFit Territory – CrossFit

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Warm-up

3 rounds of

2 shuttle runs

10 Db strict Press

Mobility

Upper Body Strength

Shoulder Press (OE2min 10-7-7-5-5)

LITE

Same as RX

Strategy

Your goal is to hit 75-85%. Press from the top down.

Equipment

Wrist wraps

Workout of the day

Metcon (Time)

LITE (Scale)

3 rounds for time

15 Push ups

5 shuttle runs 10m

General (Rx)

3 rounds for time

10 Handstand push ups

10 shuttle runs 10m

Competitors (Rx+)

3 rounds for time

15 Handstand push ups

10 shuttle runs 10m
Strategy

This one is a sprint and the goal is unbroken. Handstands should only be broken into 2-3 sets. Workout cut off is 10 minutes.

Equipment

NA

Cool Down

Puppy dog pose- 3 minutes total time

Low dragon pose 2 minutes each side

Half saddle pose 1 minute each side

Standing stradle 2 minutes total time