Friday

CrossFit Territory – CrossFit

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Warm-up

100m Run (High Knees, Butt kicks, Side Steps)

10 Bench Press

10 Ring Row

10 sec Handstand Hold

10 Ring Row

Mobility

Banded Bully – 1 minute each side

Upper Body Strength

Bench Press (OE3min 10-10-7-7-5)

LITE

5-5-5-5-5

Goal is to work up to a heavy 5 reps.

Make sure you grab a spotter for your last sets.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many rounds as possible in 20 minutes:

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

Ring Row

Push up

After each round run 1 lap of Building then into

5m Bear Walk.

General (Rx)

As many rounds as possible in 20 minutes:

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

Pull ups

Bench Press 40/30kg

After each round run 1 lap of Building then into

5m Handstand Walk.

Competitors (Rx+)

As many rounds as possible in 20 minutes:

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

Chest to Bar

Bench Press 50/35kg

After each round run 1 lap of Building then into

5m Handstand Walk Unbroken.
Score is total Pull ups & Bench press only.

Cool Down

Twisted Cross – 1 minute each side

Thread the Needle – 1 minute each side

Puppy dog – 2 minutes

Calve Stretch – 1 minute each side