Friday

CrossFit Invasion – Crossfit Classes

Warm-up

Line Drills… (No Measure)

Line Drills…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Immediately after Line Drills 2 Rounds of…

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second negative)

Strength

Push Press (5-5-5-5-5-5-5)

EVERY 1:15 x 7 SETS*

5 Push Press

*Start at a light weight a build to a moderate weight.

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Burpees Over the Bar

POST WORKOUT

HATE IT BUT YOU NEED IT (No Measure)

3-min T-spine mobilization

1-minute Couch Stretch