WOD: 2.2.18

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

Hamstring Floss x20

50 ABMAT BUTTERFLY SIT-UPS

20 GHD HIP EXTENSIONS

Weightlifting

Sumo Deadlift (@55% WITH BAND FOR 8X1)

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

12 Deadlifts (135/95)

5-10-15-20-25-30-35….

Box Jumps (24/20)

PERF: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

12 Deadlifts (185/125)

10-15-20-25-30-35….

Box Jumps (24/20)

POST WORKOUT

Lower Back and Hips Cool Down (No Measure)

Foam Roll Lower Back 1-min

Foam Roll Hamstrings 1-min

Couch Stretch 1-min each leg

Hold Cobra Stretch 1-min

Hold Pike Stretch 1-min

Sit-up to Pike x10

Hold Straddle Stretch 1-min

Sit-up to Straddle x10

Iron Crosses x20

Scorpions x20

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