Wednesday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Bench Press

Bike

Box step ups

Row

Mobility

Straddle – 2 minutes

Upper Body Stamina

Metcon (AMRAP – Reps)

LITE (Scaled)

6 rounds of 1:1

10 Push Up

then ME Box step ups

General (Rx)

6 rounds of 1:1

10 Bench Press 40/30kg

then ME Box jump 20/24″

Competitors (Rx+)

6 rounds of 1:1

10 Bench Press 60/40kg

then ME Box Jump 20/24″
Goal is unbroken sets for bench press each round.

Score is total box jumps.

Workout of the day

Metcon (Time)

Choose 1 option:

Run

for time:

4 laps of building

rest 1 min

3 laps of building

rest 1 min

2 laps of building

rest 1 min

1 lap of building

Row/Ski

for time:

1000m

rest 1 min

750m

rest 1 min

500m

rest 1 min

250m

Bike

for time:

2000m

rest 1 min

1500m

rest 1 min

1000m

rest 1 min

500m
Make sure you take the full minute rest to recover as much as you can.

Score is total working time.

17 min CAP

Cool Down

Twisted Cross – 1 minute each side

Down Dog – 2 minutes

Half Saddle – 1 minute each side

Seated cross shin – 1 minute each side