WOD: 2.14.20

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

Strength

Box Front Squats (2 reps on the Minute x 7:)

Technique loads, focusing on speed off the box.

W.O.D.

FIT: Metcon (Time)

“Cin City”

For Time:

21 Push Presses (95/65)

5 Rounds of “Cindy”

15 Push Presses (95/65)

3 Rounds of “Cindy”

9 Push Presses (95/65)

1 Rounds of “Cindy”
*1 Round of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

PERF: Metcon (Time)

“Cin City”

For Time:

21 Push Presses (115/85)

5 Rounds of “Strict Cindy”

15 Push Presses (115/85)

3 Rounds of “Strict Cindy”

9 Push Presses (115/85)

1 Rounds of “Strict Cindy”

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

3-min Thoracic Spine Mobilization with Double LX Balls

Foam Roll Lats 1-min each arm

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts