Tuesday

CrossFit Territory – CrossFit

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Warm-up

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

Lower Body Strength

Front Squat (OE3min 7-7-5-5-3)

Lite 5-5-5-5-5

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Level 1 (scale)

As many rounds as possible in 12 minutes of:

Level 1 (lite)

9 ring row + 9 box dip

9 deadlifts

Rest 1 minute

Level 2 (rx)

As many rounds as possible in 12 minutes of:

9 pull up + 9 dip

9 deadlifts 70/50

Rest 1 minute

Level 3 (rx+)

As many rounds as possible in 12 minutes of:

3 ring muscle up

9 deadlifts 100/70

Rest 1 minute

Cool Down

Calve stretch – 1 minute each side

Sphinx – 2 minutes

Dragon – 1 minute each side

Puppy Dog – 2 minutes