Friday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Bench press

Rope Scales

Handstand Hold

Ring Row

Mobility

Banded Bully – 2 minutes each side

Upper Body Strength

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

Lite

5-5-5-5-5

Goal is to work up to a heavy 5 reps. Make sure to grab a spotter on your heavy sets.

*Safety

– No keepers.

– No Suicide grip.

– Grab a spotter.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 20 minutes:

10 Ring row

10m Bear walk

2 Rope Scale

10 Pushup

10 Cal Row

10 Dumbbell Shoulder to Overhead

General (Rx)

As many rounds as possible in 20 minutes:

10 Pull up

10m Handstand walk

1 Rope Climb

10 Handstand Pushup

10 Cal Row

10 Dumbbell Shoulder to Overhead 20/10kg

Competitors (Rx+)

As many rounds as possible in 20 minutes:

10 Chest to Bar

10m Handstand walk *Unbroken 5m

1 Legless Rope Climb

10 Strict Handstand Pushup

10 Cal Row

10 Dumbbell Shoulder to Overhead 22/15kg
This is a long workout so break up reps early as required, dont work till failure.

5m track for handstand/Bear walk.

Cool Down

Twisted Cross – 1 minute each side

Thread the needle – 1 minute each side

Puppy Dog – 2 minutes

Lizard – 1 minute each side