Tuesday
CrossFit Territory – CrossFit
Warm-up
2 rounds of:
10 push press
5 Box step up
10 Pendlay Row
5 Burpee
Mobility
Banded Lat stretch – 2 miutes each side
Upper Body Strength
Pendlay Row (OE2mins 10-10-7-7-5)
LITE
5-5-5-5-5
Goal is to maintain quality in the movement.
Workout of the day
Metcon (5 Rounds for reps)
LITE (Scaled)
5 rounds for max reps:
1st – Box Jump
2nd – Shoulder to Overhead
3rd – Burpee
4th – Rest
General (Rx)
5 rounds for max reps:
1st – Box Jump 24/20″
2nd – Shoulder to Overhead 40/30kg
3rd – Lateral Burpee over bar
4th – Rest
Competitors (Rx+)
5 rounds for max reps:
1st – Box Jump 24/20″
2nd – Shoulder to Overhead 60/40kg
3rd – Bar facing Burpee
4th – Rest
Fight gone bad style workout. Try to maintain the same score each round.
Cool Down
Twisted cross – 1 minute each side
Saddle eagle – 1 minute each side
Puppy dog – 2 minutes
Childs pose – 2 minutes
