12.20.17

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

Hang Power Clean (3,3,2,2,1,1,1)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16

Row 1000m

THEN

5 Power Snatch (75/55))

10 Pull ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16

Row 1000m

THEN

5 Power Snatch (115/85)

10 Chest to bar pull ups

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts