Wednesday

CrossFit Territory – CrossFit

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Warm-up

10 Ring row

10 knee push up

10 Cal row

10 Shoulder press

5 burpee

Mobility

Quad Smash – 2 minutes each

HITT

Metcon (AMRAP – Rounds and Reps)

Station 1

Lite

Every 90 sec min for 12 min

10 Dumbbell Deadlifts

10 Step Ups

10m farmer carry out and back

Rx

Every 90 sec for 12 min

10 Dumbbell Deadlifts @15/10

10 Step Ups with one Dumbbell @15/10

10m out and back Single Arm Overhead

Rx+

Every 90 sec for 12 min

10 Dumbbell Deadlifts @20/12.5

10 Step Ups with both Dumbbell @20/12.5

10m Single Arm Overhead carry 10m out and back

Station 2

Lite

60 sec On 30 sec OFF

*Always start with 5 butterfly sit ups

1000/800 m row

Rx

60 sec On 30 sec OFF until finished

*Always start with 5 knee raises

1200/1000m row

RX+

60 sec On 30 sec OFF until finished

* always start with 5 T2B

1500/1200m row

12 min cap for all levels

Station 3 (Finisher)

(Lite)

In Partners of 3

150/100 cal for time

Assault Bike

*switch however you like

(RX and Rx+)

In Partners of 2

Assault Bike

150/100 cal for time

*switch every 5 or 10 cal
Split class into 2 groups for station 1 and station 2. Either having 2 clocks or the same one and make sure station 2 knows to rest at the 60 sec mark.

Complete station 3 together

Cool Down

Twisted Cross – 1 minute each side

Puppy dog – 2 minutes

Saddle Eagle – 1 minute each side

Cross shin – 1 minute each side