Friday

CrossFit Territory – CrossFit

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Warm-up

12-9-6

Kettlebell Sumo Deadlift High Pull

Air Squat

Burpee

*15 single skips after each round

Mobility

Quad Smash – 2 minutes each side

Lower body Stamina

Metcon (2 Rounds for reps)

Lite (Scaled)

Every minute on the minute for 12 minutes:

ODD: Kettlebell Sumo Deadlift High Pull

EVEN: Single Unders

General (Rx)

Every minute on the minute for 12 minutes:

ODD: Sumo Deadlift High Pull 40/30kg

EVEN: Double Unders

Competitors (Rx+)

Every minute on the minute for 12 minutes:

ODD: Sumo Deadlift High Pull 50/35kg

EVEN: Double Unders
Hold good position on SDLHP and keep bar close to the body.

*Score

-Total double/single unders

-Total SDLHP

Workout of the day

Metcon (Time)

Lite (Scaled)

For Time:

21-15-9

Goblet Squat

Burpee

General (Rx)

For Time:

21-15-9

Back Squat 40/30kg

Lateral Bar Burpee

Competitors (Rx+)

For Time:

21-15-9

Back Squat 60/40kg

Lateral Bar Burpee
8min CAP

Barbell starts from the ground.

Finisher

Metcon (No Measure)

Booty Blaster

60secs WORK:20secs REST on each movement:

Donkey kicks Left leg

Donkey Kicks Right leg

Glute Bridges

Jumping Lunges
-Donkey kicks can be done banded.

-Glute bridges can be done with barbell.

Cool Down

Twisted cross – 1 minute each side

Dragon – 1 minute each side

Half Saddle – 1 minute each side

Forward fold – 2 minutes