Thursday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of:

10 Knee raise

10 Plate Ground to Overhead

100m run (Wall and back)

Mobility

Calf Smash – 2 minutes each side

Endurance Workout

Metcon (AMRAP – Reps)

LITE (Scaled)

0-10min

As many rounds as possible:

100m Farmers Carry 12/7kg

10 Knee Raise

10-20min

As many rounds as possible:

100m Farmers Carry

15 Plate Ground to Overhead

20-30min

As many rounds as possible:

100m Farmers Carry

20 situps

General (Rx)

0-10min

As many rounds as possible:

100m Farmers Carry 20/10kg

10 Knee to Elbow

10-20min

As many rounds as possible:

100m Farmers Carry

15 Plate Ground to Overhead 20/15kg

20-30min

As many rounds as possible:

100m Farmers Carry

20 situps

Competitors (Rx+)

0-10min

As many rounds as possible:

100m Farmers Carry 24/16kg

10 Toes to Bar

10-20min

As many rounds as possible:

100m Farmers Carry

15 Plate Ground to Overhead 25/20kg

20-30min

As many rounds as possible:

100m Farmers Carry

20 situps
This weeks endurance wod, pace yourself and try to keep moving throughout the whole workout. score is total reps.

100m track is touch the wall and back.

100m Farmers Carry = 10 reps

Cool Down

Sphinx pose – 2 minutes

Forearm stretch – 1 minute

Pigeon -1 minute each side

Single leg forward fold – 1 minute each side