Monday

CrossFit Territory – CrossFit

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Warm-up

10 inch worm

10 push press

10 hollow rocks

10 Supermans

10 jumping pullups

10 cal row

Mobility

Tricep Smash – 2 minutes each side

Lifting Stamina

Metcon (2 Rounds for reps)

Lite (Scaled)

Every minute on the minute for 12 minutes:

Odd: Push press

Even: Sit ups

General (Rx)

Every minute on the minute for 12 minutes:

Odd: Push press 40/30kg

Even: Sit ups

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Odd: Push press 60/40kg

Even: Sit ups
Goal is to pick a number for each movement and try and hold on for the whole workout. Challenge yourself.

Score is total reps for each movement.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

Max reps in 10 mins:

Banded pull ups OR Ring rows

*On Every 2 minutes (odd minutes) 10 Cal row/bike

General (Rx)

Max reps in 10 mins:

Chest to Bar

*On Every 2 minutes (even minutes) 15 Cal row/bike

Competitors (Rx+)

Max reps in 10 mins:

Bar Muscle ups

*On Every 2 minutes (even minutes) 15 Cal row/bike
Rx & Rx+ Start on row/bike. Lite start on pull ups.

Score is total number of BMU,C2B or pullups/ring rows.

Core Finisher

TABATA

Hollow Hold

Superman Hold

Cool Down

Dragon – 1 minute each side

Sphinx – 2 minutes

Childs pose – 2 minutes

forward fold – 2 minutes