Monday

CrossFit Territory – CrossFit

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Warm-up

2 round

10 plate bicep curls in a squat position

10 bird dogs

10 steps monster walk (front, back, side)

Lower body Stamina

Metcon (AMRAP – Rounds and Reps)

Lower body stamina

Level (scale)

As many rounds as possible in 12 minutes of:

8-12 Back squat

1 lap Run

Rest 1 min

Level2 (rx)

As many rounds as possible in 12 minutes of:

8-12 Back squat 60/40

1 lap Run

Rest 1 min

Level 3 (rx+)

As many rounds as possible in 12 minutes of:

8-12 Back squat 80/50

1 lap Run

Rest 1 min
12 increase weight

Don’t pace the squats 1 breath 1 squat cycle

Workout of the day

Metcon (Time)

Level 1 (scale)

3 rounds for time of:

15 Thruster 30/25

15 burpee

Level 2 (rx)

3 rounds for time of:

15 Thruster 40/30

15 lateral bar burpee

Level 3 (rx+)

3 rounds for time of:

15 Thruster 50/35

15 bar facing burpee
This is an all out sprint

Pick a weight that you can go unbroken on thrusters.

Rest over head and cycle breathing at both ends of the thruster

Cool Down

Twisted Cross – 1 minute each side

Thread the needle – 1 minute each side

Childs Pose – 2 minutes

Straddle – 2 minutes