12/10/15

THURSDAY

Strength: Overhead Squat

  • 5 x 55%
  • 5 x 60%
  • 5 x 65%
  • 5 x 75%
  • 5 x 85%

MetCon: CrossFit Invictus 10-Minute Capacity Test

  • 4 Minutes of Rowing (for Calories)
  • Rest 60 seconds
  • 3 Minutes of Pull-ups
  • Rest 60 seconds
  • 2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Women)(Barbell can start from the rack)
  • Rest 60 seconds
  • 1 Minute of 135/95 lb. Shoulder to Overhead (You may not use the rack for this exercise)

Post-Workout:

  • L-sit x max hold (x 3 sets)