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Damper

5
Oct

Damper

CrossFit Invigorate – CrossFit

Warm-up

Warm-up (No Measure)

Row 250 meters

10 push ups

10 air squats

Stretch triceps/lats

Metcon

Metcon (Time)

For Time

Row 250 meters Damper #

10/9/8/7/6/5/4/3/2/1/10

Ring Dip

10/11/12/13/14/15/16/17/18/19/20

Full ROM on dips, full lockout/full depth in ring

Scaled Option Rowing remains the same

Scaling options for dips

1-Seated ring dips on floor

2-Regular dips on box

3- seated DB strict Press

Metcon (No Measure)

Double Tabata

8X candle stick roll up

8X hollow rocks


Candle stick roll up

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