Thursday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3-minute Row or Bike

Athletes will then transition into…

2 ROUNDS…

10 Alt Side Lunges

10 Alt. Step Ups

10 Shoulder Taps

:10 Bar Hang

2 ROUNDS…

10 Jumping Air Squats

10 Box Jumps

2 Wall Walks

10 Scap Pull Ups

Strength

Deadlift (5-5-5-5-5-5-5)

EVERY 1:15 for 7 SETS*

5 Deadlifts

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

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Sumo Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

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