Saturday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm up GAME!

“Snatch”

Mobility

Dragon – 2 minutes each side

Upper Body Strength

Weighted Pull-ups (OE2min 7-7-5-5-3)

LITE

5-5-5-5-5

Banded Strict Pullup

Goal is to work up to a heavy 3 reps or with the least assistance.

Try to hold a Hollow position

Workout of the day

Metcon (Distance)

Choose a Partner

As far as possible in 20 minutes:

Row

100m – 200m – 300m – 400m – 500m – 600m – 700m..etc
Both partners will row all distances.

1 person working and 1 person resting at a time.

Score is total distance of you and your partner combined.

OR

Metcon (Calories)

Choose a Partner

As many Cals possible in 20 mins:

Bike *Cal

5-10-15-20-25-30..etc
Both partners will ride all calories.

1 person working and 1 person resting at a time.

Score is total Calories of you and your partner combined.

Cool Down

Puppy dog – 2 minutes

Single leg forward fold – 1 minute each side

Staddle – 2 minutes

Spinx – 2 minutes