Monday

CrossFit Territory – CrossFit

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Warm-up

3 Rounds:

:30 Single Unders OR Jumping Jacks

10 Air Squats (2 sec pause in the bottom each rep)

:30 Single Arm Overhead Dumbbell Hold (Each Arm) OR Side Plank (Each Side)

Lifting Stamina

Metcon (AMRAP – Rounds and Reps)

Level 1 (Scale)

Tabata

2 rounds of

20:10×8

rest 1 minute

Hang dumbbell clean 10/5

Single unders

Level 2 (rx)

Tabata

2 rounds of

20:10×8

rest 1 minute

Dumbbell clean 20/10

Double under

Level 3 (Rx+)

Tabata

2 rounds of

20:10×8

rest 1 minute

Dumbbell clean 22/15

Double under Umbroken
Score is smallest set

Workout of the day

Metcon (AMRAP – Reps)

Level 1 (scale)

As many reps as possible in 7 minutes of:

3-6-9-12-15-18-21 ect

Hang power clean

burpee (down dog method)

Level 2 (rx)

As many reps as possible in 7 minutes of:

3-6-9-12-15-18-21 ect

power clean 40/30

Lateral bar burpee

Level 3 (rx+)

As many reps as possible in 7 minutes of:

3-6-9-12-15-18-21 ect

power clean 60/40

Bar facing burpee

Cool Down

Twisted Cross – 1 minute each side

Thread the needle – 1 minute each side

Forward Fold – 2 minutes

Half Saddle – 1 minute each side