Saturday

CrossFit Territory – CrossFit

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Mobility

Tricep Smash – 2 minutes each side

Warm-up

12-9-6

Scap pull ups

Beat swings

Shoulder press

Cal row/bike

Upper Body Strength

Shoulder Press (OE2min 10-10-7-7-5)

Lite

5-5-5-5-5

Goal is to work up to a heavy 5 reps. Focus on keeping legs locked out and glutes active.

Workout of the day

Metcon (Time)

Lite (Scaled)

3 rounds for time:

10 Pull up

20 Shoulder to Overhead

1000m/0.6mile bike

General (Rx)

3 rounds for time:

10 Banded bar muscle up

20 Shoulder to Overhead 40/30kg

500m row

Competitors (Rx+)

3 rounds for time:

10 Bar muscle up

20 Shoulder to Overhead 60/40kg

500m row
20min CAP

Cool Down

Pigeon – 1 minute each side

Childs Pose – 2 minutes

twisted cross – 1 minute each side

Straddle – 2 minutes