Friday

CrossFit Territory – CrossFit

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Warm-up

1 lap of the building

10 Push Ups

5 scap pull ups

10 Dumbbell Power Snatch

3 scap pull ups

Mobility

Trap Smash – 2 minutes each side

Aerobic Session

Metcon (AMRAP – Rounds)

Lite (Scaled)

45 min AMRAP

20 cal row

Suite case carry around the block (change hands on each corner)

20 squat with a wall-ball

15 KB swing

General (Rx)

45 min AMRAP

30 cal Assault Bike

Suite case carry around the block (change hands on each corner) 15/10

20 clean with a wallball

15 KB swing 16/12

Competitors (Rx+)

45 min AMRAP

30 cal Assault Bike

Suite case carry around the block (change hands on each corner) 20/15

20 clean with a wallball

15 KB swing 22.5/16
Aim is Aerobic, so we are just moving and not setting a record pace.

Cool Down

Calf stretch – 1 minute each side

Half saddle – 1 minute each side

Single leg forward fold – 1 minute each side

Childs Pose – 2 minutes