WOD: 3.12.18

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
Then:

10 Pike Push ups

Handstand Hold 30sec.

10 Light wall balls to high target

Weightlifting

Back Squat (4 sets of 3 reps @70% of your 1RM)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

15 Wall Balls (20/14)

5 HAND RELEASE PUSH-UPS

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

15 Wall Balls (20/14)

5 HSPU

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder