11.27.17

Announcements

The #CRUSHCANCER t shirts are in. They will be in a box near the double tv’s in back of gym. Please see a coach to pick up.

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

MAX EFFORT UPPER BODY

Back Squat (10,5,3,2,1,1,1)

W.O.D.

Metcon (AMRAP – Reps)

4 rounds for reps

1 minute of Rowing

1 minute of Power Snatches (115/75)

1 minute of Burpees over bar

1 minute of rest

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