Workout of the Day

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 40 sec ON 20 sec OFF Complete two rounds of each 1. Assault Bike Arms Only 2. Scap push ups Strength Floor Press (OE2 min 10-7-7-5-5) Workout of the day Metcon (AMRAP… Read more »

Wedneday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Shoulder dislocates 10 pvc OHS 10 6′ burpee 10 cal bike/row/ski Workout of the day 30 minute rolling clock Overhead Squat (7 mins to establish 3 RM from ground ) CrossFit… Read more »

Tursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 200 m run 20 Air squats 20 Single skips Mobility Banded Hip Flexor Super Stretch – 2 minutes each side Lower body Stamina Metcon (AMRAP – Reps) Level 1 (scale) As many… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Ring row Push up Mobility Banded lat 2x1min each side Upper Body Stamina Weighted Pull-ups (OE2min- 10-10-7-7-5) Banded Body weight Weighted Workout of the day Metcon (Time) Level 1 (Scaled) For… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Trap Smash – 2 minutes each side Warm-up 100m run 2 rounds 10 banded good mornings 10 inch worm push ups Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard REST DAY Merry Xmas from the team here at CF Territory 🙂

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded hip flexor (60 sec each side) Warm-up walking lunge 10m 10 knee raise 10 air squats walking lunge Lower Body Strength Barbell Back Squats (OE3 min 7-5-5-3-3) Workout of the day… Read more »

Wedneday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Alt Min for 6 min Min 1 – Thoracic Wall Windmill (30 sec left/30 sec right) https://www.youtube.com/watch?v=RD2XucPSgRI Min 2 – 3 wall walks (Rx+/Rx) or 5 prone hold shoulder taps (lite) Min… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Lat Stretch Warm-up 9-7-5 Ring row Empty Barbell SDHP Push Up Upper Body Stamina Metcon (AMRAP – Reps) level 1 (scale) On every minute for 12 min 1st min – 8-12… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Shoulder Dislocates Warm-up Snatch high pull Muscle snatch Scare crow Snatch Power snatch Weightlifting Hang Power Snatch (OE2MIN-3-3-3-2-2-2) Workout of the day Metcon (AMRAP – Reps) Level 1 (SCALE) As many rounds… Read more »