This week’s workout is courtesy of two elements from CrossFit Invictus (San Diego, CA).

Funny Bone, Warm-up Link: November 14, 2019 – Performance and Fitness – Invictus Fitness (crossfitinvictus.com)

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Inch Worms

Funny Bone, Met-con Link: September 14, 2020 – Performance and Limited Equipment Workouts – Invictus Fitness (crossfitinvictus.com)

With a partner, complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets. While Partner A rests, Partner B exercises.

*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 sets.

Nightshift’s Event:

Bear Crawl to end of field. At every white line, perform 1 Merkin and 4 overhead presses. Increment by 1 Merkin and 4 presses at each white line.

Side shuffle hop, incrementing burpees with every completed rep (up to 5 burpees).

Crab Walk back to start of field. At every white line, perform 1 V-up and 4 crunches. Increment by 1 V-up and 4 crunches at each white line.