Thursday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of:

10 step Banded Lateral Walk

10 Good Morning

10 Thrusters

Mobility

Dragon – 2 minutes each side

Lower Body Strength

Back Squat (OE3min 7-7-5-5-3)

LITE

5-5-5-5-5

Goal is to work up to a heavy 3 reps.

Workout of the day

Metcon (AMRAP – Reps)

LITE (scaled)

As many rounds as possible in 5 minutes:

10 Air squat

500m/0.3mile Bike

General (Rx)

As many rounds as possible in 5 minutes:

10 Dumbbell Thruster 20/10kg

10 Cal Row

Competitors (Rx+)

As many rounds as possible in 5 minutes:

10 Cal Row

10 Kettlebell Thruster 24/16kg
This is a quick fast workout, go out hard and see how long you can hold on for!

Core Finisher

Metcon (No Measure)

5 rounds of

40 sec WORK :20 sec REST for quality:

1st round – Plank Hold

2nd round- Hollow Rocks

3rd round- Superman Hold

4th round- Leg flutters

5th round- V-ups

Cool Down

Twisted Cross – 1 minute each side

half saddle – 1 minute each side

pigeon – 1 minute each side

single leg forward fold – 1 minute each side