Monday

CrossFit Territory – CrossFit

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Partner Workout

Metcon (Time)

LITE

** In Teams of 2 **

Buy in 100/80 cal Row

100 deadlifts (while one partner works, the other holds the bar in the deadlift position)

80 Ring Rows (while one partner works, the other holds a plank)

60 DB Front Squats (while one partner works, the other holds a plate over head)

40 Push Ups (while one partner works, the other holds a handstand hold)

20 Burpees synchronised with partner

Buy Out 100/80 cal Assualt Bike

Metcon (Time)

Rx

** In Teams of 2 **

Buy in 120/100 cal Row

100 Deadlifts 80/60kg (while one partner works, the other holds the bar in the deadlift position)

80 Pull Ups (while one partner works, the other holds a plank)

60 DB Front Squats 20/15kg (while one partner works, the other holds a plate over head)

40 HSPU (while one partner works, the other holds a handstand hold)

20 Burpees synchronised with partner

Buy Out 120/100 cal Assualt Bike

50min (cap)

Metcon (Time)

Rx +

** In Teams of 2 **

Buy in 150/100 cal Assault Bike

100 deadlifts 100/80kg (while one partner works, the other holds the bar in the deadlift position)

80 Chest to Bar Pull Ups (while one partner works, the other holds a plank)

60 DB Front Squats 20/15kg (while one partner works, the other holds a plate over head)

40 Strict HSPU (while one partner works, the other holds a handstand hold)

20 Burpees synchronised with partner

Buy Out 100/80 cal Rower

50min (cap)

Cool Down

Supine Twisted Cross – 1 minute each side

Straddle – 2minutes

Dragon – 1 minute each side

Saddle eagle – 1 minute each side