:startwod:
Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
“CrossFit Invictus WOD”
4 Rounds of the following:
In 5 minutes
Row 500 Meters
Run 400 Meters
Max rep Double Unders or Single Jump Rope
rest 5 minutes
Each Double Under = 1 point
Every 5 Single Jump Rope = 1 point
:endwod:
Coaches Notes: In 5 Minutes each athlete must Row 500 Meters, Run 400 Meters and whatever time is left over complete as many Double Unders or Single Jump Rope. Score accordingly. Compete this cycle 4 times with a 5 Minute rest in between.
This workout came from CrossFit Invictus. Several of their athletes have trained at our facility. If ever in San Diego I highly suggest visiting them.
Oh, one more thing. I posted a video a few weeks ago and asked if everyone could start wiping down the equipment and putting it back where it belongs. To the most part everyone has been great. However there are a couple Fat Jesus’s out there we need to take care of.
