WOD: 3.14.18

CrossFit Invasion – CrossFit Classes

Warm-up

General Warm-up 2 (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Hip Mobility Circuit

-Atlas Stretch 30 sec hold

-Spiderman Stretch 30 sec hold

-Pigeon Stretch 30 sec hold

Bootstraps 10x

Plank Hold 1 min.

Row or Run 400m

Shoulder Mobility Circuit

Overhead Squats 15x w/ Hip Circle

Push-ups 10x

Superman 10x

V-ups 10x

Pull-ups 10x

Weightlifting

Push Press (4×5 @80% of 1RM)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8

10 DB Overhead Lunges in place (35/20)

12 PUSH-UPS

Rest 2 After 8

FIT: Metcon (Time)

FOR TIME:

20 DB Overhead Lunges in place (35/20)

24 PUSH-UPS

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8

10 DB Overhead Lunges in place (50/30)

12 HSPU

Rest 2 After 8

PERF: Metcon (Time)

FOR TIME:

20 DB Overhead Lunges in place (50/30)

24 HSPU

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)