Saturday

CrossFit Territory – CrossFit

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Warm up GAME!

Lava Plates

Mobility

Childs Pose – 2 minutes

Upper Body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled

5 rounds of 1:1

7 Dumbbell Strict Press

then max rep Ring row

General (Rx)

5 rounds of 1:1

7 Dumbbell Strict Press 15/7kg

then max rep banded strict Pull up

Competitors (Rx+)

5 rounds of 1:1

7 Dumbbell Strict Press 20/12kg

then max rep strict Pull up
Score is total pullups/ring row.

Keep the movement strict.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many Laps as possible in 15 minutes:

1-2-3-4-5..etc

Laps of Building

*After every set 5 Pull up

General (Rx)

As many Laps as possible in 15 minutes:

1-2-3-4-5..etc

Laps of Building

*After every set 5 Banded Bar Muscle up

Competitors (Rx+)

As many Laps as possible in 15 minutes:

1-2-3-4-5..etc

Laps of Building

*After every set 5 Bar Muscle up
Focus on a good running pace that you can maintain.

Score is total laps & BMU/pullups together.

Cool Down

Down Dog – 2 minutes

Twisted Cross – 1 minute each side

Saddle Archer – 1 minute each side

Saddle Eagle – 1 minute each side