Wednesday

CrossFit Invasion – NC60

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)