CrossFit Territory – CrossFit
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Mobility
Banded hip flexor super stretch – 2 minutes each side
Warm-up
2 rounds:
10 steps monster walk (left, right, front & back)
10 Banded Good Mornings
10 Air Squats
Lower Body Strength
Box Squat (OE3 min (10-7-7-5-5))
Lite
10-10-10-10-10
Workout of the day
Metcon (AMRAP – Reps)
Lite (Scaled)
As many rounds as possible in 5 minutes:
1-2-3-4-5-6 etc..
Lunges (laps)
2-4-6-8-10-12 etc..
Air Squats
General (Rx)
As many rounds as possible in 5 minutes:
1-2-3-4-5-6 etc..
Dumbbell Lunges (laps)
2-4-6-8-10-12 etc..
Dumbbell Front Squats 12/7kg
Competitors (Rx+)
As many rounds as possible in 5 minutes:
1-2-3-4-5-6 etc..
Dumbbell Lunges (laps)
2-4-6-8-10-12 etc..
Dumbbell Front Squats 20/15kg
This is a quick fast workout and the intensity should be high. Front rack for lunges as well as squats.
1 lap is 5m.
Score is total reps. 1 lap = 1 rep
Core Finisher
Metcon (Time)
Lite (scaled)
For Time:
50 scaled Hollow Rocks
General (Rx)
For time:
50 Hollow Rocks
Competitors (Rx+)
For time:
100 Hollow rocks
Make sure you hold good position throughout the workout.
10min CAP
Cool Down
Twisted Lizard- 1 minute each side
Straddle – 2 minutes
pigeon – 1 minute each side
supine twisted cross – 1 minute each side
