Thursday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

12-9-6

Ring row

Kettlebell Swing

Box Step up

Mobility

Banded Lat stretch – 1 minute each side

Upper Body Strength

Weighted Pull-ups (OE2min 5-5-3-3-1-1)

LITE

Banded Strict Pull up

5-5-5-5-5-5

Focus on keeping the movement strict, NO kipping.

Goal is to work up to a heavy single.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many reps as possible in 20 minutes:

4-8-12-16-20-24..etc

Ring Row

Kettlebell Swing

Box Step up

*Lap of the Building after each round

General (Rx)

As many reps as possible in 20 minutes:

4-8-12-16-20-24..etc

Pull ups

Kettlebell Swing 24/16kg

Box Jump 24/20″

*Lap of the Building after each round

Competitors (Rx+)

As many reps as possible in 20 minutes:

4-8-12-16-20-24..etc

Chest to Bar

Kettlebell Swing 32/24kg

Box Jump 24/20″

*Lap of the Building after each round
Score is pull ups, Kettlebell swings & Box Jumps.

Cool Down

Calve Stretch – 1 minute each side

Forward Fold – 2 minutes

Puppy dog – 2 minutes

Down Dog – 2 minutes