PERFORMANCE

Warm-Up.

4 Minutes of Calf & Hamstring Mobility of Your Choice
4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Use the Mind Muscle Playlist for ideas! Post questions here or email the man himself: TJ@crossfitinvictus.com.

Followed by…

Tabata Fun! x 3 sets (rest 10 seconds between stations):
Station 1 – Frog Jumps x 20 seconds
Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds
Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Then…

Complete as many rounds and reps as possible in 40 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Kettlebell Swings
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Plyo Push-Ups to Plate

guest
4 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Chris
Chris
September 26, 2021 10:04 am

3.5 rounds of

40 minutes of:
40 Calorie row
80 Single Unders
40 Kettlebell Swings (24kg)
400 meter run
80 Single-Unders
20 Plyo Push-Ups to Plate (55#)

Mugu
Mugu
September 25, 2021 4:16 pm

Done RX
3.5 rounds on the dot.

Mike Slagle
Mike Slagle
September 25, 2021 5:03 pm
Reply to  Mugu

Good work mugu. I definitely benefited from No AB.

Mike Slagle
Mike Slagle
September 25, 2021 8:58 am

Done with all rowing cals, 60 lb kbs, and HR pushups

4+8 cals

The last round was my fastest. I paced this well, and I sprinted the last 30ish seconds to get the 8 cals.