WOD: 1.03.18

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

Weightlifting

Squat Clean (Every 1:30)

Squat Clean Every 1:30

65% 1×2

70% 1×2

75% 2×3

80% 1×4

85% 1×3

W.O.D.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

POST WORKOUT

double cool down (No Measure)

straddle hold

foam roll calves 1 min

foam roll T-Spine 1 min

3 point calf stretch

couch stretch 1 min