July 4th, 2023 – Performance & Fitness

  • WOD
  • July 4, 2023
  • (0)

Warm up.

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

Two sets of:
Foam Roller Sprinter Hold x 20 seconds per side
Calf and Hamstring Stretch x 20 seconds per side


“5k Time Trial”
For time:
Run 5k -or- Row 5k

Compare results to November 24, 2022.

Our preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

The post July 4th, 2023 – Performance & Fitness appeared first on Invictus Fitness.

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