WOD: 12.26.17

CrossFit Invasion – CrossFit Classes

Warm-up

Active Warm-up (No Measure)

3 pt Calf Stretch

Crossover Hamstring 10x

Couch Stretch 30 sec each leg

Spiderman Stretch 10x

Bootstraps 10x

10 GHD Sit-ups

10 GHD Hip Extensions

Shoulder Mobility

2 rds of:

5 PVC Pass throughs

20 Double Unders or Singles

10 Dumbbell Thrusters

3 Chin Ups/Pull-ups (alternate)

W.O.D.

FIT: Metcon (AMRAP – Reps)

Perform 5 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of V-UPS

Rest 30 seconds

30 seconds of dips

Rest 30 seconds

30 seconds of 1/2 body-weight deadlifts

Rest 30 seconds

30 seconds of push-ups

Rest 30 seconds

PERF: Metcon (AMRAP – Reps)

Perform 5 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of toes-to-bars

Rest 30 seconds

30 seconds of dips

Rest 30 seconds

30 seconds of body-weight deadlifts

Rest 30 seconds

30 seconds of handstand push-ups

Rest 30 seconds

Gymnastics

Pull-ups (1 set of max reps of pull ups! )

POST WORKOUT

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