Wednesday

CrossFit Territory – CrossFit

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Mobility

Tricep Smash – 2 minutes each side

Warm-up

TABATA

Burpee

Ring row

Push ups

Row

Upper Body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

4 rounds of 2:1

10 Burpee

then max Cal bike

General (Rx)

4 rounds of 2:1

10 Burpee to 6″

then max Cal row

Competitors (Rx+)

4 rounds of 2:1

15 Burpee to 6″

then max Cal row
Goal is to get the burpees out FAST, to get more time on the rower.

Score is total Cal.

Workout of the day

Metcon (Time)

Lite (Scaled)

3 rounds for time:

9 Rope scales

10 Pushups

12 Banded pull up/Ring row

14 Knee Push ups

General (Rx)

3 rounds for time:

3 Rope Climbs

10 Handstand Pushups

12 Pull ups

14 Push ups

Competitors (Rx+)

3 rounds for time:

3 Legless rope Climbs

10 Strict Handstand Pushups

12 Chest to Bar

14 Push ups *Hand release
15min CAP

Cool Down

Cross Shin – 1 minute each side

Pigeon – 1 minute each side

Childs pose – 2 minutes

Twisted cross – 1 minute each side

HOME WORKOUT WOD

Metcon (AMRAP – Reps)

NO EQUIPMENT & BASIC

General (Rx)

4 rounds of 2:1

10 Burpee

then max Mountain Climbers
Score is total mountain climbers. Every time you complete one on each leg is a rep.

Workout of the day

Metcon (Time)

BASIC EQUIPMENT

4 rounds for time

6 push ups

9 towel row

12 knee push ups

15 backpack swings

BASIC EQUIPMENT

4 rounds for time

6 handstand push ups

9 towel pull ups

12 push ups

15 kettlebell swings @24/16kg