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CrossFit Invigorate – CrossFit

Warm-up (No Measure)

Band Stretch/ Foam roll as needed

followed by:

2 Rounds as fast as possible

5 Pull ups

10 push ups (chest must make contact with ground

15 Air Squats ( waist below knee line)

rest 90 seconds

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Scale for movements


– jumping pull ups

– Ring rows full horizontal

– ring rows incline

(if doing ring rows make chalk line for feet)

Push ups

Push ups on Knees

banded push ups ( set a band across the rig low in a squat rack, set chest over the band to assist the way up)

ring push ups incline

Scaled Reps


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