Thursday

CrossFit Territory – CrossFit

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Mobility

Banded hip flexor super stretch – 2 minutes each side

Warm-up

2 rounds:

10 steps monster walk (left, right, front & back)

10 Banded Good Mornings

10 Air Squats

Lower Body Strength

Box Squat (OE3 min (10-7-7-5-5))

Lite

10-10-10-10-10

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many rounds as possible in 5 minutes:

1-2-3-4-5-6 etc..

Lunges (laps)

2-4-6-8-10-12 etc..

Air Squats

General (Rx)

As many rounds as possible in 5 minutes:

1-2-3-4-5-6 etc..

Dumbbell Lunges (laps)

2-4-6-8-10-12 etc..

Dumbbell Front Squats 12/7kg

Competitors (Rx+)

As many rounds as possible in 5 minutes:

1-2-3-4-5-6 etc..

Dumbbell Lunges (laps)

2-4-6-8-10-12 etc..

Dumbbell Front Squats 20/15kg
This is a quick fast workout and the intensity should be high. Front rack for lunges as well as squats.

1 lap is 5m.

Score is total reps. 1 lap = 1 rep

Core Finisher

Metcon (Time)

Lite (scaled)

For Time:

50 scaled Hollow Rocks

General (Rx)

For time:

50 Hollow Rocks

Competitors (Rx+)

For time:

100 Hollow rocks
Make sure you hold good position throughout the workout.

10min CAP

Cool Down

Twisted Lizard- 1 minute each side

Straddle – 2 minutes

pigeon – 1 minute each side

supine twisted cross – 1 minute each side