Monday

CrossFit Territory – CrossFit

View Public Whiteboard

Partner Workout

Metcon (Time)

LITE

** In Teams of 2 **

Buy in 100/120 cal Row (share the work however you like)

100 KB Deadlifts @ 12/16kg (While one partner works, other holds a static farmer hold)

80 Ring Rows (While one partner works, the other hangs from the bar and you may use very light bands)

60 Dumbbell Front Squats @ 10/17.5kg (While one partner works, the other holds a plate overhead @ 5/10kg)

40 Push Ups (While one partner works the other holds a plank)

20 Burpees Synchronised with partner

Buy out 100/120 cal Assualt Bike (share the work however you like)

50min (Cap)

Metcon (Time)

Rx / Rx+

** In Teams of 2 **

Buy in 100/150 cal Assualt Bike

100 Deadlifts @ 60/80kg (While one partner works, other holds the bar in the deadlift position)

80 Pull Ups (While one partner works the other hangs from the bar)

60 Dumbbell Front Squats (While one partner works the other holds a plate overhead @ 15/20kg)

40 HSPU (While one partner works the other holds handstand hold)

20 Burpees Synchronised with partner

Buy out 100/150 cal Rower

50min (Cap)

Cool Down

Supine Twisted Cross – 1 minute each side

Straddle – 2minutes

Dragon – 1 minute each side

Saddle eagle – 1 minute each side