Wednesday

CrossFit Territory – CrossFit

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Mobility

Quad Smash – 2 minutes each leg

Warm-up

TABATA

Ring row

Thruster

Scap pull up

Burpee

Upper Body Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

6 rounds of 1:1

10 Ring row

ME Shoulder press

General (Rx)

6 rounds of 1:1

12 Pull Ups

ME Shoulder press 30/20kg

Competitors (Rx+)

6 rounds of 1:1

12 C2B Pull Ups

ME Shoulder press 40/25kg
Barbell starts from ground and is a strict press.

Score is total shoulder press reps only.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 15 minutes:

5 Thruster

10 Ring row

15 Burpees

General (Rx)

As many rounds as possible in 15 minutes:

5 Thruster 40/30kg

10 Pull ups

15 Lateral bar Burpees

Competitors (Rx+)

As many rounds as possible in 15 minutes:

5 Thruster 50/35kg

10 Chest to Bar

15 Bar facing Burpees
Find a pace you can stick with the burpees in this workout.

Cool Down

Saddle eagle – 1 minute each side

Childs Pose – 2 minutes

Half saddle – 1 minute each side

twisted cross – 1 minute each side