Wedneday
CrossFit Territory – CrossFit
Warm-up
Alt Min for 4 min
Min 1 – 10 lying overhead broomstick stretch (go to ground)
(https://www.youtube.com/watch?v=16sLRdXA5Ik)
Min 2 – tabletop stretch
https://www.youtube.com/watch?v=7fubPkuVviU
Min 3 – 30 sec KB ankle mobility (each side)
Min 4 – 10 pause BW squats
Workout of the day
Metcon (Time)
0-20 mins
Nancy
5 Rounds For Time:
400m Run
15 Overhead Squat (95/65lbs)
20-30 mins
Skill:
Rope Climbs
Scale / Legs / Legless
Weight:
95/65lbs =
43kg – Men
30kg – Women
LITE : Front Squat
PAC the run go unbroken on the OHS. If you can’t, choose a weight that you can. Intensity is more important than the rx tick
If you avoid something you’re not good at you will never improve.
Cool Down
Calve stretch – 1 minute each side
Sphinx – 2 minutes
Dragon – 1 minute each side
Puppy Dog – 2 minutes
