WOD: 2.5.18

CrossFit Invasion – CrossFit Classes

Warm-up

General Warm-up 2 (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Hip Mobility Circuit

-Atlas Stretch 30 sec hold

-Spiderman Stretch 30 sec hold

-Pigeon Stretch 30 sec hold

Bootstraps 10x

Plank Hold 1 min.

Row or Run 400m

Shoulder Mobility Circuit

Overhead Squats 15x w/ Hip Circle

Push-ups 10x

Superman 10x

V-ups 10x

Pull-ups 10x

W.O.D.

Metcon (AMRAP – Reps)

As many reps as possible

1 minute of double unders

2 minutes of chest to bar pull ups

3 minutes of squat cleans (135/85)

3 minute rest

1 minute of double unders

2 minutes of chest to bar pull ups

3 minutes of squat cleans (185/110)

3 minute rest

1 minute of double unders

2 minutes of chest to bar pull ups

3 minutes of squat cleans (225/135)

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm