Wednesday

CrossFit Territory – CrossFit

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Mobility

Banded Bully – 1 minute each side

Warm-up

10 Ring row

10 Push up

10 Row

10 DB Shoulder Press

Upper Body Stamina

Metcon (2 Rounds for reps)

Lite (Scaled)

Every minute on the minute for 12 minutes:

ODD: Dumbbell Floor Press

EVEN: Dumbbell Hammer Curls

General (Rx)

Every minute on the minute for 12 minutes:

ODD: Dumbbell Bench Press 20/10kg

EVEN: Barbell Bicep Curls 15/8kg

Competitors (Rx+)

Every minute on the minute for 12 minutes:

ODD: Dumbbell Bench Press 22/15kg

EVEN: Barbell Bicep Curls 20/15kg
Score is total reps for each movement.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 15 minutes:

3 Pull Up

12 Cal Row

15 Wallballs 20/14#

General (Rx)

As many rounds as possible in 15 minutes:

3 Banded Bar Muscle Up

12 Cal Row

15 Wallballs 20/14#

Competitors (Rx+)

As many rounds as possible in 15 minutes:

3 Bar Muscle Up

12 Cal Row

15 Wallballs 20/14#
If rowers are full jump on a bike or ski erg.

Cool Down

Twisted Cross – 1 minute each side

Thread the needle – 1 minute each side

Twisted Lizard – 1 minute each side

Single leg forward fold – 1 minute each side