February 10, 2023 – Performance

  • WOD
  • February 10, 2023
  • (0)



One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Kip Swing on Rings or Pull-Up Bar x 10 reps
Kang Squat with MedBall x 10 reps
Wall Ball Shot x 5 reps



“CrossFit Games Open Event 20.5”
For time, partitioned any way:
40 Ring Muscle-Ups
80 Calories of Rowing
120 Wall Ball Shots (20/14 lbs)

The post February 10, 2023 – Performance appeared first on Invictus Fitness.

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