Saturday

CrossFit Territory – CrossFit

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Warm-up

Tabata

Bar Hang

Lying Glute Hip Thrusters

Bodyweight squats

Plank Hold

Mobility

Banded Hip Flexor Super Stretch – 2 minutes each side

Endurance Workout

Metcon (Time)

Metcon (Time)

For Time:

Farmers Carry to 1st Corner

10 Dumbbell Hang Power Clean & Jerk 20/10kg

Run remainder lap of Building

15 Wall Ball 20/14#

10 Kettlebell Swing 24/16kg

Run to 1st Corner

Farmers Carry to 2nd Corner

10 Dumbbell Hang Power Clean & Jerk

Run remainder lap of Building

15 Wall Ball 20/14#

10 Kettlebell Swing 24/16kg

Run to 2nd Corner

Farmers Carry to 3rd Corner

10 Dumbbell Hang Power Clean & Jerk

Run remainder lap of Building

15 Wall Ball 20/14#

10 Kettlebell Swing 24/16kg

Run to 3rd Corner

Farmers Carry to 4th Corner

10 Dumbbell Hang Power Clean & Jerk

Run remainder lap of Building

15 Wall Ball 20/14#

10 Kettlebell Swing 24/16kg

Run to 4th Corner

Farmers Carry to inside door

Time!
LITE

Air squats in place of Wallballs & light kettlebell swing and Dumbbells.

This is a long workout so make sure you pace yourself.

Be sure to not block the road when placing your dumbbells on the ground.

30min CAP

Cool Down

Twisted Lizard – 1 minute each side

Single leg forward fold -1 minute each side

Thread the needle – 1 minute each side

Calve Stretch – 1 minute each side