WOD: 3.24.18

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

W.O.D.

Metcon (Time)

30 CALORIE ROW

20 PUSH-UPS

30 LUNGES

20 WALL BALL (20/14)

30 GHD HIP EXTENSIONS

2 TRIPS UP AND DOWN FLYING PULL-UP BAR

30 BOX JUMPS (24/20)

20 DB PUSH PRESS (40/20#)

30 BURPEES

20 ABMAT BUTTERFLY SIT-UPS

30 AMERICAN KB SWINGS (53/35#)

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder