Tuesday

CrossFit Territory – CrossFit

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Mobility

Banded hip flexor super stretch – 2 minutes each side

Warm-up

2 rounds of:

10 kettlebell sumo deadlift high pull

10 Air squat

10 Knee raise

20 Single under

Lower body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

3 rounds of 3:1

15 Kettlebell deadlift

15 Air Squats

then Max Effort Knees raise

General (Rx)

3 rounds of 3:1

15 Dumbbell deadlift 20/10kg

15 Wall balls 20/14#

then Max Effort Knees to Elbow

Competitors (Rx+)

3 rounds of 3:1

15 Dumbbell deadlift 22/15kg

15 Wall balls 20/14#

then Max Effort Toes to Bar
Score is total Knee Raise/Knee to Elbow/Toes to Bar

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite ( Scaled)

As many rounds as possible in 7 minutes:

6 Air squats

12 Hang Sumo deadlift high pull

24 Single Under

General (Rx)

As many rounds as possible in 7 minutes:

6 Banded Pistol squats (3 each leg – alternating)

12 Sumo deadlift high pull 30/20kg

24 Double Under

Competitors (Rx+)

As many rounds as possible in 7 minutes:

6 Pistol squats (3 each leg – alternating)

12 Sumo deadlift high pull 40/30kg

24 Double Under
This is a quick short workout, go out hard and see how long you can hold on for.

Core Finisher

Metcon (No Measure)

TABATA

Heel taps

Hollow Hold

Tuck ups

Superman Hold

Cool Down

QLT stretch – 1 minute each side

Frog – 2 minutes

Cross Shin – 1 minute each side

Low Dragon – 1 minute each side