Thursday

CrossFit Territory – CrossFit

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Warm-up

12-9-6

Kettlebell Swing

Air Squat

Kettlebell Deadlift

Mobility

Quad Smash – 2 minutes each side

Lower body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

Every minute on the minute for 12 minutes:

Odd: 10 Kettlebell Swing

Even: Max Effort Air Squats

General (Rx)

Every minute on the minute for 12 minutes:

Odd: 10 Kettlebell Swing 24/16kg

Even: Max Effort Air Squats

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Odd: 10 Kettlebell Swing 32/24kg

Even: Max Effort Air Squats
Make sure full range of motion is achieved for air squats as they will be fast!

Score is total Air Squats.

Workout of the day

Metcon (Time)

Lite (Scaled)

For time:

21-18-15-12-9-6-3

Goblet Squat

Sit ups

Kettlebell Deadlift

General (Rx)

For time:

21-18-15-12-9-6-3

Dumbbell Overhead Squat 15/7kg

Sit ups

Deadlift 50/35kg

Competitors (Rx+)

For time:

21-18-15-12-9-6-3

Dumbbell Overhead Squat 20/10kg

Sit ups

Deadlift 70/45kg
*Single arm dumbbell OHS, swap sides as you want.

17min CAP

Cool Down

Dragon – 1 minute each side

lizard – 1 minute each side

Straddle – 2 minutes

Supine twisted cross – 1 minute each side