Wednesday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of:

10 Scap Pull up

10 Beat swings

10 Cal row

10 sec Handstand Hold

Mobility

Banded lat stretch – 2 minutes each side

Upper Body Stamina

Metcon (Calories)

Lite (Scaled)

4 rounds of 2:1

5 Kipping pull up

then max effort Cal Bike

General (Rx)

4 rounds of 2:1

3 Banded Bar muscle up

then max effort Cal Row

Competitors (Rx+)

4 rounds of 2:1

5 Bar muscle up

then max effort Cal Row
focus is on the BMU/kipping pullup.

Score is total Cal.

Workout of the day

Metcon (Distance)

Lite (Scaled)

4 rounds of 3:1

10 Pushups

10 Ring Rows

Max Distance Bear walk

General (Rx)

4 rounds of 3:1

10 Handstand pushups

10 Pull ups

Max Distance Handstand walk

Competitors (Rx+)

4 rounds of 3:1

10 Strict Handstand pushups

10 Chest to Bar

Max Distance Handstand walk *Unbroken 5m
5m track for handstand walk.

Score is total Distance in meters.

Cool Down

Childs Pose – 2 minutes

Twisted cross – 1 minute each side

Thread the needle – 1 minute each side

Pigeon – 1 minute each side