WOD: 4.4.18

CrossFit Invasion – CrossFit Classes

Warm-up

STEADY WARM-UP II (No Measure)

3 rounds

Row 1 minute

10 bodyweight lunges

10 air squats

Run 200m

Rounds 2 and 3 instead of bodyweight lunges and air squats do..

10 front rack lunges with bar

5 thrusters

Weightlifting

Front Squat (8-8-8-8-8)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9

Row 10 calories

18 front rack DB lunge steps in place (30/20)

Rest 1 minute after 9

AMRAP in 9

Run 200m

18 Thrusters (30/20)

The run will count as 1 rep.

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder