Thursday

CrossFit Territory – CrossFit

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Warm-up

3 Sets

15 Ring Row

15 sec handstand hold or scaled prone hold shoulder taps

5 Single Arm kettlebell presses (moderate) (Each side)

5 Single Arm Russian kettlebell Swings (moderate) (Each side)

5 Front rack single arm kettlebell step back lunges (moderate) (Each side)

5 Front rack single arm kettlebell waiters squats (moderate) (Each side)

Upper Body Stamina

Metcon (AMRAP – Reps)

Level 1 (scale)

On every minute for 12 minutes

1st- 8-12 Pendlay row

2nd- 8-12 Bench press

3rd- Rest

Level 2 (rx)

On every minute for 12 minutes

1st- 8-12 Pendlay row 40/30

2nd- 8-12 Bench press

3rd- Rest

Level 3 (rx+)

On every minute for 12 minutes

1st- 8-12 Pendlay row 60/40

2nd- 8-12 Bench press

3rd- Rest

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Workout of the day

Level 1 (scale)

As many rounds as possible in 10 minutes:

15 Renergade row knees 10/5

30 single under

Level 2 (rx)

As many rounds as possible in 10 minutes:

15 Renergade row 20/10

30 Double under

Level 3 (rx+)

As many rounds as possible in 10 minutes:

15 Renergade row 22/15

30 Double under unbroken

Cool Down

Half Saddle – 1 minute each side

Dragon – 1 minute each side

Lizard – 1 minute each side

Down Dog – 2 minutes