February 24, 2023 – Performance and Fitness

  • WOD
  • February 24, 2023
  • (0)



One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by,
Run x 400m

Followed by…

Three sets of:
Jumping Pull-up x 4 reps
Barbell Kang Squat x 6 reps
Barbell Thruster x 8 reps

Followed by…

Three sets, increasing your pace as you go, of:
Burpee to pull-up bar target x 4 reps (perform a burpee and then jump and touch a pull-up bar that is slightly above your reach)
Shuttle Run x 100ft



“CrossFit Games Open Events 23.2A and 23.2B”
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 feet out & 25 feet back)

*Add 5 Burpee Pull-Ups after each round.

Immediately following 23.2A, athletes will have 5 minutes to establish:
1-RM Thruster (from the floor)

The post February 24, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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