WOD: 3.14.15

CrossFit Invasion – CrossFit Classes

General w-up (No Measure)

3pt calf stretch

Crossover Hamstring 10x

Couch Stretch 30 sec each leg

Hip Mobility Circuit

– Atlas Stretch 30 sec hold each leg

– Spiderman Stretch 30 sec each leg

– Pigeon Stretch 30 sec each leg

Bootstraps 10x

Plank Hold 1min.

Row 500m or Jog 400m

Shoulder Mobility Circuit

Overhead Squats 20x

Push-ups 15x

Hollow Rocks 20x

Pull-ups 10x

DEADLY RUNS (Time)

21 Deadlifts

Run 400m

18 Deadlifts

Run 400m

15 Deadlifts

Run 400m

12 Deadlifts

Run 400

Recommended Weight:

Men: 225-pounds

Women: 155-pounds