Monday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

Athletes will then transition into…

8 ROUNDS (:40 ON/ :20 OFF)

R1-R2: Single Unders

R3: High Jump Single Unders

R4: Fast Wrist Single Unders

R5: Penguin Taps

R6: Single Single Double Under

R7-R8: Double Unders

Athletes will then transition into…

2 ROUNDS

10 Lunges

10 Good Mornings

10 Air Squats

Strength

Back Squat (5-5-5-5-5-5)

EVERY 1:15 x 7 SETS*

5 Back Squats

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

Workout

FIT: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional
***Row 500m if its raining.

POST WORKOUT

Calves (No Measure)

1-minute straight knee calf stretch

1-minute bent knee calf stretch

Roll out bottom of feet with lacrosse ball for 3-minutes.