Monday

CrossFit Territory – CrossFit

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Warm-up

1 lap of the buliding

then 12-9-6 of

Shoulder press

ring row

Mobility

Tricep Smash – 2 minutes each side

Upper Body Strength

Shoulder Press (OE2min 5-5-3-3-1-1)

LITE

5-5-5-5-5-5

Goal is to work up to a heavy single.

Workout of the day

Metcon (Time)

LITE (Scaled)

For time:

21-15-9-3

Ring rows

Push ups

*1 lap of building after each round

General (Rx)

For time:

21-15-9-3

Pull up

Ring Dips

*1 lap of building after each round

Competitors (Rx+)

7-5-3-1

Ring muscle up

*1 lap of building after each round
Finish on the run.

17 min CAP

Cool Down

Saddle archer – 1 minute each side

saddle eagle – 1 minute each side

low dragon – 1 minute each side

fragon – 1 minute each side