Monday

CrossFit Territory – CrossFit

View Public Whiteboard

Mobility

Banded Bully – 1 minute each side

Warm-up

100m Run

then into 12-9-6

Bench Press

Ring Rows

Upper Body Strength

Bench Press (OE2min 10-10-7-7-5)

LITE

5-5-5-5-5

In between sets perform 12 banded face pulls

Workout of the day

Metcon (Time)

Lite (Scaled)

4 rounds for time:

1 Lap of the Building

20 Knee Push ups

10 Ring rows

General (Rx)

4 rounds for time:

1 Lap of the Building

10 Handstand Push Ups

10 Pull ups

Competitors (Rx+)

4 rounds for time:

1 Lap of the Building

10 Deficit Handstand push Ups

10 Strict Pull ups
20min CAP

Cool Down

Twisted Cross – 1 minute each side

Saddle Eagle – 1 minute each side

Pigeon – 1 minute each side

Down Dog – 2 minutes