Monday

CrossFit Territory – CrossFit

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Warm-up

100m run

10 Cal row

10 Box step up

10 Knee Pushups

10 Kettlebell swings

10 Dumbbell cleans (power if doing Lite option)

Mobility

Calf Smash – 2 minutes each side

Endurance Workout

Metcon (Time)

Lite (Scaled

4 rounds for time:

1 lap of Building

15 Knee Push ups

10 Box Step ups

15 Cal row

10 Kettlebell swings

15 Burpees

10 Dumbbell Hang Power Cleans

General (Rx)

4 rounds for time:

1 lap of Building

15 Push ups

10 Box Jumps 24/20″

15 Cal row

10 Kettlebell swings 24/16kg

15 Burpees to 6″ target

10 Dumbbell Squat Cleans 20/10kg

Competitors (Rx+)

4 rounds for time:

1 lap of Building

15 Push ups *Hand release

10 Box Jumps 24/20″

15 Cal row

10 Kettlebell swings 32/24kg

15 Burpee box jump

10 Dumbbell Squat Cleans 22/15kg
This is a long workout so make sure you pace yourself.

30min CAP

Cool Down

Lizard – 1 minute each side

Single leg forward fold – 1 minute each side

Supine Twisted cross – 1 minute each side

Calve Stretch – 1 minute each side