WOD: 4.02.18

Announcements

THIS WEEK MONDAY AND WEDNESDAY 6AM WILL BE SWITCHED TO 7AM BECAUSE OF SPRING BREAK.

CrossFit Invasion – CrossFit Classes

Warm-up

STEADY WARM-UP 1 (No Measure)

3 steady rounds

Row 200m

10 air squats

10 hand release push ups

10 Tuck-ups

10 muscle snatches with PVC

Weightlifting

Back Squat (12,12,12,12,12)

Bench Press (5,5,5,5,5)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

32 Double unders

16 Push ups

8 DB Snatches, alternating arms (50/35)

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm