MONDAY WOD March 19, 2018

18
Mar

MONDAY WOD March 19, 2018

CrossFit WOD
PERFORMANCE + FITNESS

 

“Invictus Baseline Interval Test” 
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

 

 

 

 

BootCamp WOD
INTENSITY

A.
10!
10-1 exchange
10-1 Wall Balls (20/14)
1-10 Burpees
*10 min cap

B.
3 Rounds
30s Work 30s Rest
Med Ball Cleans
Low Box Shuffles
Ball Slams
Knee Tucks