Tuesday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of:

10 push press

5 Box step up

10 Pendlay Row

5 Burpee

Mobility

Banded Lat stretch – 2 miutes each side

Upper Body Strength

Pendlay Row (OE2mins 10-10-7-7-5)

LITE

5-5-5-5-5

Goal is to maintain quality in the movement.

Workout of the day

Metcon (5 Rounds for reps)

LITE (Scaled)

5 rounds for max reps:

1st – Box Jump

2nd – Shoulder to Overhead

3rd – Burpee

4th – Rest

General (Rx)

5 rounds for max reps:

1st – Box Jump 24/20″

2nd – Shoulder to Overhead 40/30kg

3rd – Lateral Burpee over bar

4th – Rest

Competitors (Rx+)

5 rounds for max reps:

1st – Box Jump 24/20″

2nd – Shoulder to Overhead 60/40kg

3rd – Bar facing Burpee

4th – Rest
Fight gone bad style workout. Try to maintain the same score each round.

Cool Down

Twisted cross – 1 minute each side

Saddle eagle – 1 minute each side

Puppy dog – 2 minutes

Childs pose – 2 minutes