Monday

CrossFit Territory – CrossFit

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Warm-up

TABATA

DB deadlift

knee pushups

Air squats

Ring rows

Mobility

Banded Hip flexor stretch – 2 minutes each side

Lower body Stamina

Metcon (AMRAP – Reps)

LITE (Scaled)

6 rounds of 1:1

Reverse Cindy

15 Air Squats

10 Knee Pushups

5 Ring row

General (Rx)

6 rounds of 1:1

Reverse Cindy

15 Air Squats

10 Pushups

5 pull-ups

Competitors (Rx+)

6 rounds of 1:1

Reverse Cindy

15 Air Squats

10 Pushups

5 pull-ups

*with vest 20/14#
Goal is to Finish 1 round or more in the minute of work. Restart new round each minute.

Workout of the day

Metcon (Time)

LITE (Scaled)

21-15-9

Dumbbell Deadlift

10m Shuttle runs

REST 3 minutes then into

21-15-9

Cal Row

Dumbbell Deadlift

General (Rx)

21-15-9

Dumbbell Deadlift 20/10kg

Cal Row

REST 3 minutes then into

21-15-9

10m Shuttle runs

Dumbbell Deadlift 20/10kg

Competitors (Rx+)

21-15-9

Dumbbell Deadlift 22/15kg

Cal row

REST 3 minutes then into

21-15-9

Cal bike

Dumbbell Deadlift 22/15kg
These workouts should be a SPRINT. Make sure you take the full 3 minutes rest in between.

Score is total working time.

*for every rep not completed add 1 second to your score.

14 minute CAP

Core Finisher

Metcon (No Measure)

2 rounds for Quality:

10 Hollow Rocks

10 V-ups

10 Tuck ups

10 sec Hollow hold

1 minute Rest

https://www.youtube.com/watch?v=xlHyy7LM4fM

Cool Down

Seated forward fold – 2 minutes

straddle – 2 minutes

Sphinx – 2 minutes

thread the needle – 1 minute each side