Friday- March 27th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad Pulls

*Pec Stretch x 1:00 each

A. Back Squat

Every 2 minutes, for 8 minutes (4 sets):

*Set 1 – 6 reps @ 65-70%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

B. “Wall-E”

AMRAP 20:00

30 Push-Ups

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

C. Buy-Out

Couch Stretch x 2:00 each

Pec Smash x 2:00 each

Calf Smash x 1:00 each

-ALTERNATE WORKOUT: NO EQUIPMENT NEEDED-

A. “Spice Girl”

5-10-15-20-25: Walkouts** ("Inchworm"- extra credit if you do a push-up in the bottom)

After each set: 50 Air Squat Jumps over an “Odd-Object”

(3-6″ in height, purely to give a target to jump over).

B. 3 Sets of:

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks

C. See "C" above

*or see https://www.crossfitinvictus.com/category/wod/fitness/ for another option