WOD: 03.26.18

CrossFit Invasion – CrossFit Classes

Warm-up

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

W.O.D.

FIT: Metcon (Calories)

Three 3-minute rounds of:

10 front squats

10 box step-ups

Row for max calories

Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box

Women: 55 lb. squat, 16-in. box

INT: Metcon (Calories)

Three 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box

Women: 95 lb. squat, 24-in. box

PERF: Metcon (Calories)

Three 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box

Women: 125-lb. squat, 30-in. box

Gymnastics

Strict Toes-To-Bar (Max strict toes to bar without falling off the bar)

L-Hang (Max L Hag on the pullup bar for time)

Metcon (Time)

100 sit ups for time

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)