Monday

CrossFit Territory – CrossFit

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Mobility

Tricep Smash – 2 minutes each side

Warm-up

TABATA

Box dips

ring row

Kettlebell swing

single skip

Upper Body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

Every minute on the minute for 12 minutes:

Odd: Box Dips

Even: Kettlebell Swings

General (Rx)

Every minute on the minute for 12 minutes:

Odd: Ring Dips

Even: Kettlebell Swings 24/16kg

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Odd: 1 Muscle up into max Ring Dips

Even: Kettlebell Swings 32/24kg
Try and maintain consistent reps for each movement.

Score is total reps.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

Every 2 min for 14 minutes:

10 Shoulder to Overhead

50 Single unders

then max set unbroken ring rows

General (Rx)

Every 2 min for 14 minutes:

10 Shoulder to Overhead 60/40kg

40 Double unders

then max pull ups then max set Chest to Bar until 2 min is up

Competitors (Rx+)

Every 2 min for 14 minutes:

10 Shoulder to Overhead 70/50kg

60 Double unders

then max set Chest to Bar until 2 min is up
Score is ring row/pullup/C2B only.

Cool Down

Twisted cross – 1 minute each side

Thread the needle – 1 minute each side

Single leg forward fold – 1 minute each side

Calf stretch – 1 minute each side