Wednesday

CrossFit Territory – CrossFit

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Warm-up

Tabata

Ring row

Dumbell press

Handstand hold

Kettlebll deadlift

Mobility

Banded Bull 2 minute each side

Upper Body Stamina

Metcon (AMRAP – Rounds and Reps)

LITE (Scale)

5 rounds of 1:1

5 Dumbell Press from ground

ME dumbbell Penlay row

General (Rx)

5 rounds of 1:1

5 Press from ground 40/30

ME Penlay row

Competitors (Rx+)

5 rounds of 1:1

5 Press from ground 60/40

ME Penlay row
Choose a level that’s suits your skill. Feel free to mix your workout up to get the best result for you.

Workout of the day

Metcon (Time)

LITE (Scale)

For time

21-15-9-15-21

Deadlifts

Push up

General (Rx)

For time

21-15-9-15-21

Deadlifts 70/45

Handstand push up

Competitors (Rx+)

For time

21-15-9-15-21

Deadlifts 100/70

Handstand Push up

15 minute time cut
Strategy

Choose a workout the meets your skill and strength level.

Break into small sets dont max out

Cool Down

Half saddle -2x2min

Single leg forward fold w/QTL-2x2min