WOD: 1.7.18

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

Weightlifting

Overhead Squat (4 sets of 3 reps…)

…with a one second pause at the bottom @60% of your 1RM

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15

5 C2B Pull-ups

10 Cleans & Jerks (95/65)

15 Box Jumps (24″/20)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15

5 bar Muscle ups

10 Cleans & Jerks (135/95)

15 Box Jumps (30/24″)

POST WORKOUT

Warm-up (No Measure)

5-MIN MOBILIZATION WITH DOUBLE LX BALL