Saturday

CrossFit Territory – CrossFit

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Warm-up

1 round (Coach Lead)

with a lite DB or lite plates (less than 5kg

10 front raises

10 45 degree raises

10 side raises

10 bent over row (pause for 4 sec at the top and squeeze shoulder blades)

10 bent over rear delt raise

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
10 ring row / banded pull up

15 push up / knee push up

20 sit up

25 air squat

Cool Down

Dragon – 1 minute each side

Lizard – 1 minute each side

Single leg forward fold – 1 minute each side

Sphinx – 2 minutes