Tuesday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

2 rounds of:

5 Inch worms

Monster walks – 10 steps forward, 10 steps backwards, 10 side steps each way.

15 Banded Good morning

20 single skips

Mobility

Banded hip flexor super stretch – 2 minutes each side

Lower Body Strength

Sumo Deadlift (OE3min 7-7-5-5-3-3)

LITE

5-5-5-5-5

Goal is to work up to a heavy 3 reps. Lift and set between reps – NO touch’n go.

Focus on holding good position on every rep.

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scaled)

As many rounds as possible in 10 mins:

10-15-20-25-30…etc

Air Squat

Single unders

General (Rx)

10-20-30-40-50…etc

Wallballs 20/14#

Double Unders

Competitors (Rx+)

10-20-30-40-50…etc

Wallballs 20/14#

Double Unders unbroken
Score is total reps.

Cool Down

Low Dragon – 1 minute each side

Down dog – 2 minutes

Saddle archer – 1 minute each side

Forward fold – 2 minutes