CrossFit Territory – CrossFit
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Mobility
Quad Smash – 2 minutes each side
Warm-up
2 rounds of:
10 Step Monster Walk
10 Banded Good Mornings
10 Back Squat
10 Cal Row
Lower Body Strength
Low Bar Squat (OE3min 7-7-5-5-3)
LITE
5-5-5-5-5
Goal is to work up to a heavy 3.
Workout of the day
Metcon (AMRAP – Reps)
Lite (Scaled)
As many rep as possible in 5 minutes:
Max rep Dumbbell Front Squats
*On every minute 5 Dumbbell Deadlifts
General (Rx)
As many rep as possible in 5 minutes:
Max rep Dumbbell Front Squats 20/10kg
*On every minute 5 Dumbbell Deadlifts
Competitors (Rx+)
As many rep as possible in 5 minutes:
Max rep Dumbbell Front Squats 22/15kg
*On every minute 5 Dumbbell Deadlifts
Score is total squats only. Start on the Deadlifts.
Finisher
500m Row (Time)
Max Effort 500m Row
Cool Down
Single Leg forward fold – 1 minute each side
Half Saddle – 1 minute each side
Straddle – 2 minutes
Puppy Dog – 2 minutes
