Not for time do 4 sets of
Rest as needed between sets.
AMRAP in 6 minutes of
Results: For the metcon 3 Rounds plus 8 reps.
Do 4 rounds of
Then for time do 3 rounds of
Results: Didn’t count my pushups but did 10-15 per round. Finished metcon in 14:09.
Another good CF Invictus workout…
Take 15 minutes and work on any Gymnastics movement you like. Work on form, flexibility, strength. My choice: Pistol Squats plus L-Sits.
Then do 5 rounds of
Start with empty bar then increase weight each round up to the working weight for the next part.
Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:
Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73. The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.
Every 3 minutes for 15 minutes do
For time do 3 rounds of
Results: For the Deadlifts did 135/185/225/255/275 lbs. For the metcon 14:30.
EMOM for 10 minutes do
Then AMRAP in 18 minutes of
Results: If the first part is too lame do 6-8 of each. For the metcon exactly 6 rounds (was not lame 🙂 )