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Monday

16
Oct

Monday

CrossFit Invigorate – M- Program

Warm-up

Warm-up (No Measure)

Warm up as needed/stretch/ ect.

Metcon (5 Rounds for time)

X5- 500m Row with a 2 min rest between sets

PACE: pace should be somewhere between 80%-85% of max effort

Keep Track of each time

Metcon (AMRAP – Reps)

EMOM X 20

Min 1 – Double Under

*if you start to have a lot of trouble with double unders, switch to singles- Goal is to keep heart rate elevated*

Min 2- 7 pullups – any time remaining in min 2 is rest

No need to keep track of reps for this workout unless you can’t make the 7 pull ups

Metcon (No Measure)

3 Rounds

21 Kbs at 35lbs unbroken. rest as needed between 3 sets

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