WOD: 1.28.18

CrossFit Invasion – CrossFit Classes

Warm-up

Thoracic Spine (No Measure)

50 Band Pull Aparts

20 Hollow Rocks

20 Hip Extensions

20 GHD Sit-ups

Run 400m

10x Active Inner Thigh

50 Band Pull Aparts

Shoulder Mobility Circuit

20 Overhead Squats with PVC

3-min T-Spine Mobilization with double LX balls

1-min Crucifix

20 Overhead Squats with light bar

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

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 (Time)

6 rounds FOR TIME:

12 DB OHS (25/15) on each arm

6 Jumping Chest to Bar Pull-ups

Rest 1 minute

PERF: Metcon (Time)

6 rounds FOR TIME:

12 DB OHS (50/35) on each arm

6 Ring muscle ups

Rest 1 minute

INT: Metcon (Time)

6 rounds FOR TIME:

12 DB OHS (30/20) on each arm

6 Chest to Bar Pull-ups

Rest 1 minute

POST WORKOUT

Arm Bar Stretch (No Measure)

2 sets of 3 reps with a 10-15 second hold each arm

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts