Friday

CrossFit Territory – CrossFit

View Public Whiteboard

Mobility

DROM

Leg swings forwards

leg swings sidewards

hip swings

hip circles

arm swings forwards

arm swings backwards

Warm-up

2 rounds of:

5 Beat Swings

10 ring row

30 single skips

10 DB hang power clean & press

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scaled)

0-10 min

21-15-9 Reps For Time

Front Squats(95/65 lb)

Ring Rows

10-20 min

3 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

40/50 Single unders

20-30 min

1 lap of the building dumbbell farmers carry

*Every corner of the building

5 push ups on dumbbell

10 front rack squats with dumbbell

Metcon (AMRAP – Rounds and Reps)

General (Rx)

0-10 min

21-15-9 Reps For Time

Thrusters (95/65 lb)

Pull-Ups

10-24 min

3 Rounds For Time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

40/50 Double unders

24-35 min

1 lap of the building dumbbell farmers carry 20/15

*Every Corner

5 push ups on dumbbell

10 front rack squats with dumbbell

Metcon (AMRAP – Rounds and Reps)

Competitors (Rx+)

0-10 min

21-15-9 Reps For Time

Thrusters (95/65 lb)

Chest to Bar Pull-Ups

10-24 min

3 Rounds For Time

12 Deadlifts (80/60 kg)

9 Hang Power Cleans (80/60 kg)

6 Push Jerks (80/60 kg)

40/50 Double unders

24-35 min

1 lap of the building offset dumbbell overhead carry 20/15

*Every Corner

5 push ups on dumbbell

10 front rack squats with dumbbell

*(Offset Carry https://www.youtube.com/watch?v=2Em8xgU_XK4)

Cool Down

Lizard – 1 minute each side

twisted lizard – 1 minute each side

single leg forward fold – 1 minute each side

Calf Stretch – 1 minute each side