11.8.17

CrossFit Invasion – CrossFit Classes

Warm-up

Active 2 w-up (No Measure)

3pt. calf stretch

Crossover Hamstring 10x

Bootstraps 10x

Active Inner Thigh x10

Shoulder Mobility

50 Band Pull Aparts

5-minute AMRAP of:

Row 150m

5 Burpees

10 Light KB Swings (Russian)

W.O.D.

FIT: Metcon (Time)

FOR TIME:

Row 2000m

Rest 1 minute

then..

4 rounds FOR TIME:

12 Dumbbell Lunges (30/20#)

16 Push ups

PERF: Metcon (Time)

FOR TIME:

Row 2000m

Rest 1 minute

then..

4 rounds FOR TIME:

12 Dumbbell Lunges (50/30#)

8 Handstand Push ups

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