Tuesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3-minute Row or Bike

Athletes will then transition into…

AMRAP x 5 MINUTES

5 Ring Rows

5 Kip Swings

5/5 SA DB BOR

5 Up-Downs

Strength

Metcon (No Measure)

2 SETS

7 Wide Grip Pull-ups

10/10 Supported SA DB Row

20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

36 Air Squats

12 Hang Power Snatch (95/65)

6 Pull-Ups

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

3-min Thoracic Spine Mobilization with Double LX Balls

Foam Roll Lats 1-min each arm

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts