WOD: 2.7.18

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

Gymnastics Warm-up 3: Upper Body Pressing (No Measure)

2 Rounds of:

-30-Second Handstand Hold

-30-Second Push-up Plank Hold

-10 Push-ups

-5 Dips

Weightlifting

Front Squat (3×10 @65% of your 1RM )

** Rest 2 minutes in between each set

** Control each rep and do not crash at the bottom

W.O.D.

FIT: Metcon (No Measure)

4 rounds NOT FOR TIME:

Row 250m

14 PUSH-UPS

PERF: Metcon (No Measure)

4 rounds NOT FOR TIME:

Row 250m

14 HSPU

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
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