Monday

CrossFit Territory – CrossFit

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Warm-up

1 lap of building

10 DB snatch

10 knee push ups

10 DB snatch

5 Burpee

Mobility

Trap Smash – 2 minutes each side

Endurance Workout

Metcon (Time)

LITE (Scaled)

5 rounds for time:

1 lap of building Famers Carry

10 Knee push ups

10 Dumbbell Hang Power Snatch

General (Rx)

5 rounds for time:

1 lap of building Famers Carry

*every time dumbbells dropped 3 Burpee penalty once back inside.

10 Dumbbell Squat Snatch 20/10kg

Competitors (Rx+)

5 rounds for time:

1 lap of building Famers Carry

*every time Kettlebells dropped 3 Burpee once back inside.

10 Kettlebell Squat Snatch 24/16kg
Single arm snatch, break up however you like but keep it even on each arm.

Be honest with farmers carry break up, try to make them planned rather then when you have to.

30 minute CAP

Cool Down

Forearm Stetch – 1 minute each way

Supine Twisted Cross – 1 minute each side

Dragon pose – 1 minute each side

seated straddle – 2 minutes