Thursday

CrossFit Territory – CrossFit

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Mobility

Banded hip flexor super stretch – 2 minutes each side

Warm-up

2 rounds of:

10 second handstand hold

10 jumping pull up

10 knee push ups

20 single skips

Upper Body Stamina

Metcon (Distance)

LITE (Scaled)

4 rounds of 2:1

10 Ring row then max rep Bear crawl

General (Rx)

4 rounds of 2:1

10 Pull-up then max rep shoulder taps

Competitors (Rx+)

4 rounds of 2:1

10 Chest to Bar then max rep handstand walk
5m track for handstand walk & bear crawl.

score is total distance.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scaled)

As many round as possible in 15 minutes:

12 Dumbbell Push Press

50 Single Under

General (Rx)

As many round as possible in 15 minutes:

12 Handstand Push ups

50 Double Under

Competitors (Rx+)

As many round as possible in 15 minutes:

12 Strict Handstand Push ups

80 Double Under
Strategy:

Break pushups/hspu’s up before you need to.

Cool Down

Down dog – 2 minutes

Saddle eagle – 1 minute each side

Twisted Lizard – 1 minute each side

Frog – 2 minutes