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1.19.18

19
Jan

1.19.18

CrossFit Invigorate – CrossFit

Deadlift Warm up (No Measure)

Row 500m

20 walking lunges

20 alternating toe touches ( step forward, reach down and touch foot without bending forward leg. repeat with next leg)

10 good mornings 60 seconds banded hip stretch each leg (see pic)

Deadlift (3×3 at 85%)

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
for scaling weight-

make the last round your 1 rep max

from there take 15% off every rounds until you have your starting weight

Metcon (No Measure)

Tabata

K2C

6 inch hold

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