Saturday

CrossFit Territory – CrossFit

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Warm-up

10 Air Squats

10 step Lateral Band Walk

10 Good Mornings

10 Banded Jumping Jacks

10 Front Squats

20 Double/Single Unders

Mobility

Quad Smash – 2 minutes each side

Lower Body Strength

Front Squat (OE3min 5-5-3-3-3)

Lite

5-5-5-5-5

Goal is to work up to a heavy 3 reps.

Focus on keeping the elbows up as high as you can throughout your set.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 5 minutes:

10 Dumbbell Deadlift

20 Single Unders

General (Rx)

As many rounds as possible in 5 minutes:

10 Dumbbell Deadlift 20/10kg

20 Double Unders

Competitors (Rx+)

As many rounds as possible in 5 minutes:

10 Dumbbell Deadlift 22/15kg

30 Double Unders
Score is total rounds & reps.

Core Finisher

Metcon (No Measure)

40work:20rest

1st – Heel Touches

2nd – Hollow Rocks

3rd – leg Flutters

4th – V ups

5th – Plank Hold

Cool Down

Calf Stretch – 1 minute each side

Supine cross – 1 minute each side

Sphinx – 2 minutes

Forward fold – 2 minutes