Friday, June 9th

How to Build a Long-Lasting Habit Without Falling Off the Boat -CrossFit Invictus

Performance is in red, Competition is in blue, Links are in green

A) Every 5 minutes, for 15 minutes (3 sets):
3 rounds
Row 13/10 calories
5 Ring Dips

If you can’t complete the rounds in the time cap, work until minute four and rest the final minute then continue.

B) Every 3 minutes, for 15 minutes (5 sets):
2 rounds
10/7 Pull-ups
10 Dumbell Walking Lunges 50/35

Record fastest & slowest rounds. Dumbells can be held any way you’d like. If you ever go over the 3 minute cap in a round take the next round off then continue.

A) Every 5 minutes, for 15 minutes (3 sets):
3 rounds
10/7 Assault Bike or Row 13/10 calories
3 Bar muscle-ups

If you can’t complete the rounds in the time cap, work until minute four and rest the final minute then continue. If you don’t  have BMU but have strict pull-ups and strict dips then scale the BMU with a band or jumping. If you have them but struggle, avoid scaling the reps and just work through them in the time. If you have time between rounds in your active recovery period play with some overhead squats  to help warm-up the positioning

B) Every 3 minutes, for 15 minutes (5 sets):
2 rounds
10 Pull-ups
10 Overhead squats 95/65

Record fastest & slowest rounds. To spice it up to chest to bar. If you ever go over the 3 minute cap in a round take the next round off then continue. 

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