Wedneday

CrossFit Territory – CrossFit

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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