Tuesday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Single skip

RDL

Knee raise

Air Squat

Mobility

Bandend hip flexor super stretch – 2 minutes each side

Lower Body Strength

Deadlift (OE3min 7-7-5-5-3)

LITE

5-5-5-5-5

Focus on holding good position. Goal is to build up to a heavy 3 reps.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many reps as possible in 12 minutes:

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

Knee Raise

Air Squats

*20 Single Under after each round

General (Rx)

As many reps as possible in 12 minutes:

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

Knees to Elbow

Wallball 20/14#

*10 Double Under after each round

Competitors (Rx+)

As many reps as possible in 12 minutes:

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

Toes to Bar

Wallball 20/14#

*20 Double Under after each round
*score is t2b & wall ball only.

Cool Down

Dragon – 1 minute each side

Half Saddle – 1 minute each side

Puppy dog – 2 minutes

Sphinx – 2 minutes