WOD: 1.15.18

CrossFit Invasion – CrossFit Classes

Warm-up

Posterior Chain Activator and Hip Opener (No Measure)

1-min Push-up Plank

30 sec Side Plank R

30 sec Side Plank L

30 sec Push-up Plank

Alternating Plank Lunges x8

Plank Lunge to Chest Opener x6

Plank to A Squat x3

Active Inner Thigh x10

!5 Inchworm Push-ups

Walking Atlas Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

Vertical Jumps x10

Weightlifting

Front Squat (3 sets of 10 reps Front Squat @60% of your 1RM )

**control each rep on the descent

**rest 2 minutes between each set

W.O.D.

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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