Warm-Up | Performance & Fitness
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
Against a 12-minute running clock…
100/70 Calories of Assault Bike or Rowing
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 16:00…
Against an 8-minute running clock…
70/50 Calories of Assault Bike or Rowing
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 28:00…
Against a 6-minute running clock…
50/35 Calories of Assault Bike or Rowing
Max Reps of Air Squats in remaining time
CrossFit Invictus performance crew on FB. Come find it. We chill bro
1.Instead of wall ball did barbell trusters 12 kg – 138 reps (row cal 5:30)
2. DB 20 kg. 50 reps (row cal 3:38)
3. 100 squats ( row 2:48)
Ab
6:30 130 wb
5:00 28 thr
3:00 108 as