WOD: 3.7.18

CrossFit Invasion – CrossFit Classes

Warm-up

Active Warm-up (No Measure)

3 pt Calf Stretch

Crossover Hamstring 10x

Couch Stretch 30 sec each leg

Spiderman Stretch 10x

Bootstraps 10x

10 GHD Sit-ups

10 GHD Hip Extensions

Shoulder Mobility

2 rds of:

5 PVC Pass throughs

20 Double Unders or Singles

10 Dumbbell Thrusters

3 Chin Ups/Pull-ups (alternate)

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (AMRAP – Reps)

10 minute AMRAP

10 double unders

10 Thrusters (95/65)

5 Pull-ups

rest 2 minutes

1 minute of max reps Pull-ups

1 minute of max reps thrusters

INT: Metcon (AMRAP – Reps)

10 minute AMRAP

20 double unders

10 Thrusters (95/65)

5 Chest to Bar Pull-ups

rest 2 minutes

1 minute of max reps Chest to Bar Pull-ups

1 minute of max reps thrusters

PERF: Metcon (AMRAP – Reps)

10 minute AMRAP

30 double unders

10 Thrusters (105/75)

5 Ring muscle ups

rest 2 minutes

1 minute of max reps ring muscle ups

1 minute of max reps thrusters

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
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