WOD: 11.3.17

CrossFit Invasion – CrossFit Classes

Warm-up

Posterior Chain Activator and Hip Opener (No Measure)

1-min Push-up Plank

30 sec Side Plank R

30 sec Side Plank L

30 sec Push-up Plank

Alternating Plank Lunges x8

Plank Lunge to Chest Opener x6

Plank to A Squat x3

Active Inner Thigh x10

!5 Inchworm Push-ups

Walking Atlas Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

Vertical Jumps x10

MAX EFFORT LOWER BODY

Front Squat (10,5,4,4,4)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10

10 SDLHP (95/65)

10 Handstand push ups

Rest 5 minutes

FIT: Metcon (Time)

15:00 mark

FOR TIME

30 SDLHP

30 HSPU

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10

10 SDLHP (95/65)

10 Handstand push ups

Rest 5 minutes

PERF: Metcon (Time)

15:00 mark

FOR TIME

30 SDLHP

30 HSPU

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)