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Announcements

Currently, the Wed 530am class is meeting. However, I strongly encourage you to use your best judgement as to whether it is safe for YOU to drive due to the weather conditions at that time. The remaining classes will be determined as we see what tomorrow looks like… please continue to check Facebook, wodify, or text me at 6015510558 to see if there have been any changes to the Wed schedule

CrossFit McComb – CrossFit

https://www.crossfitinvictus.com/wod/august-17-2018-performance/

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Warm-up (No Measure)

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Rope Climb Technique Work – no more than 4 ascents

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3: Alternating Pistols x 10 reps

(if you’re proficient, add weight with a kettlebell)

Metcon (AMRAP – Reps)

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 10 wall balls

Minute 3 – 15 ab mat sit ups

Minute 4 – 30-Second Front Leaning Rest on Rings)
row & front leaning rest are 1 rep – if you start them before time is called you may finish them and count the rep

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