12.4.17

CrossFit Invasion – CrossFit Classes

Warm-up

intense warm-up (No Measure)

3pt calf stretch

Crossover Hamstring 10x

Hip Mobility Circuit

Bootstraps 10x

Plank Hold 1 min.

Shoulder Mobility Circuit

3min of Jumping Rope:

-1st min – singles and double unders

-2nd min. – Doubles

-3rd min. – Double and Triple unders

20 Squats w/ Hip Circle

10 Push-ups

15 Light Wall Balls to high target (14#/10#)

5 Chin-ups

5 Pull-ups

5 Knees to Elbow or Knee Raises

DYNAMIC EFFORT UPPER BODY

Bench Press (@65% WITH CHAINS FOR 9X3)

3 CLOSE, 3 MIDDLE, 3 WIDE

W.O.D.

FIT: Metcon (Time)

FOR TIME:

21-18-15-12-9-6-3

Wall Balls (20/14) (10/9 foot line)

Pull ups

***Every 3 minutes stop what you are doing and complete 15 Push ups

PERF: Metcon (Time)

FOR TIME:

21-18-15-12-9-6-3

Wall Balls (20/14) (11/10 foot line)

Chest to bar pull ups

***Every 3 minutes stop what you are doing and complete

5 HSPU

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