Wednesday

CrossFit Territory – CrossFit

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Mobility

Tricep Smash – 1 minute each side

Warm-up

10 Kettlebell Swing

10 Ring rows

10 Box Dips

10 Cal Row

Upper Body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

3 rounds of 3:1

15 Kettlebell Swing

then AMRAP of 3 Ring row + 3 Box dip

General (Rx)

3 rounds of 3:1

15 Kettlebell Swing 24/16kg

then AMRAP of 3 Pull up + 3 Ring dip

Competitors (Rx+)

3 rounds of 3:1

15 Kettlebell Swing 32/24kg

then Max rep Ring Muscle up
Score is total reps.

Workout of the day

Metcon (4 Rounds for time)

Lite

4 rounds for time

30/50 Cal Assault Bike

Rest 60 sec between efforts

Rx

4 rounds for Time:

1000m Row

Rest 60 sec between efforts
Focus on holding a consistent pace.

Cool Down

Forward Fold – 2 minutes

Saddle Archer – 1 minute each side

Puppy Dog Pose – 2 minutes