Tuesday, 10/25
Mobility Limber 11 Â Strength/Skill Hatch Squat 6.1 Â Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15
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Here is what we found…
Mobility Limber 11 Â Strength/Skill Hatch Squat 6.1 Â Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15
Mobility Banded hip distractions Strength/Skill Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Bulgarian Goat Bag Swings video:https://www.crossfitinvictus.com/blog/im-a-goat-bagger/ x 10-12
Mobility Thoracic openers Strength/Skill take 10 min to build to a heavy Clean and Jerk…then…emomx5 Clean and Jerk x3 @ 75% of today’s heavy Metcon
Mobiity 3 way lat stretch Metcon “In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to
Mobility Limber 11 Strength/Skill Hatch 5.2 Back Squat 6@65% 6@75% 6@80% 6@80% Front Squat 5@60% 5@65% 5@70% 5@70% Metcon Complete rounds of 21, 15 and
Mobility Lax on the glutes  Strength/Skill Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells *Go as heavy
Warm up 800 m run  Strength/Skill Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Wall Climbs x 3-5 reps Rest
Mobility Limber 11 Â Strength/Skill Hatch 5.1 Back Squat 8@65% 6@75% 4@85% 4@90% Â Front Squat 5@70% 4@80% 3@85% 3@90% Â Metcon “For time: Run
Sunday Story…Take a chance Today. And take a chance every day, if you can. We often say when our ship comes in we will do
Warm-up Ab mat pizza game! Fight gone Bad Style…world championships!! 5x 1 min round with 1 min rest after 5 rounds (29 minutes) #1…battling ropes…