Monday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Box dips

ring row

Kettlebell swing

single skip

Mobility

Tricep Smash – 2 minutes each side

Upper Body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

Every minute on the minute for 12 minutes:

Odd: Box Dips

Even: Kettlebell Swings

General (Rx)

Every minute on the minute for 12 minutes:

Odd: Banded Ring Dips

Even: Kettlebell Swings 24/16kg

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Odd: Ring Dips

Even: Kettlebell Swings 32/24kg
Try and maintain consistent reps for each movement.

Score is total reps.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many reps as possible in 15 minutes:

10 Shoulder to Overhead

30 Single unders

then max set unbroken ring rows

General (Rx)

As many reps as possible in 15 minutes:

10 Shoulder to Overhead 40/30kg

30 Double unders

then max set unbroken pull ups

Competitors (Rx+)

As many reps as possible in 15 minutes:

10 Shoulder to Overhead 50/35kg

30 Double unders

then max set unbroken Chest to Bar
Score is ring row/pullup/C2B only.

Cool Down

Twisted cross – 1 minute each side

Thread the needle – 1 minute each side

Single leg forward fold – 1 minute each side

Calf stretch – 1 minute each side