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Strength/ isolation/ Mobilty


Strength/ isolation/ Mobilty

CrossFit Invigorate – CrossFit


Warm-up (No Measure)

20 forwards arm circles

20 reverse arm circles

20 PVC Pass Thru

30 second elbow in band stretch per arm

30 second lat stretch per arm

Bradford Press (Break up as needed )

Accumulate 50 Bradford presses with a 15lbs bar. 1 Front 1 back = 1 Rep

Strict Press (1RM)

If you don’t feel like you can go for a 1RM today, do 8×5 at 75% in the next section

Strict Press (5×5 at 75% of your today’s RM )

Metcon (No Measure)

Strength Circuit x3 rounds

25 X Ext Rotation with 5lbs DB or 2.5lbs plate each arm

Reverse Fly X 15 reps with Db’s

15 X scap pulls on Bar

15x Lateral Raise (single arm)

10x YTW

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