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CrossFit Invigorate – CrossFit

Warm-up (No Measure)

5 mins practice of double unders

Followed by

Banded lat stretch

Banded elbow stretch

Followed by warming up thrusters and pull ups (jumping pull ups or ring rows for scaled)

3 rounds at a smooth pace

Row 200

10 thrusters

5 pull ups

Rest as needed

*pick a row pace for the 1000m and try and stick with it. Remember to breathe at the top of the thruster.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Push-ups (3 sets of max reps rest as needed between attempts)

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