WOD: 1.9.18

CrossFit Invasion – CrossFit Classes

Warm-up

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

W.O.D.

FIT: Metcon (Time)

21-15-9 REPS FOR TIME:

DB SNATCHES EACH ARM (30/20#)

ABMAT BUTTERFLY SIT-UPS

BURPEES

RING ROWS

PERF: Metcon (Time)

21-15-9 REPS FOR TIME:

DB SNATCHES EACH ARM (50/35)

GHD SIT-UPS

BURPEES

CHEST TO BAR PULL-UPS

POST WORKOUT

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)