Saturday

CrossFit Territory – CrossFit

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Warm-up

20 Double/Single unders

10 Knee Push ups

10 Scap Pull ups

10 Shoulder Press

10 Ring Rows

20 Double/Single unders

Mobility

Banded Lat Stretch – 1 minute each side

Upper Body Strength

Weighted Pull-ups (OE2min 7-7-5-5-3)

LITE

Strict Banded Pull-ups

5-5-5-5-5

Goal is to work up to a heavy 3 reps or 5 reps on the smallest band. Check out what you have done previously on Wodify.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds or reps as possible in 20 minutes:

27 Shoulder to Overhead

70 Single Unders

21 Shoulder to Overhead

1 Lap of Building

15 Shoulder to Overhead

20 Cal Bike

9 Shoulder to Overhead

20 Cal bike

General (Rx)

As many rounds or reps as possible in 20 minutes:

27 Shoulder to Overhead 35/25kg

1 Lap of Building

21 Shoulder to Overhead

50 Double Unders

15 Shoulder to Overhead

20 Cal row

9 Shoulder to Overhead

20 Cal bike

Competitors (Rx+)

As many rounds or reps as possible in 20 minutes:

27 Shoulder to Overhead 50/35kg

20 Cal bike

21 Shoulder to Overhead

20 Cal row

15 Shoulder to Overhead

1 Lap of Building

9 Shoulder to Overhead

70 Double Unders
Score is total rounds & reps

Cool Down

Thread the needle – 1 minute each side

Twisted Cross – 1 minute each side

Calve Stretch – 1 minute each side

Childs pose – 2 minutes