WOD: 3.25.18

CrossFit Invasion – CrossFit Classes

Warm-up

30 Second Intervals (No Measure)

Rd 1-2: Rowing

Rd 3: Crossover Hamstrings

Rd 4: Bootstraps

Rd 5: Arm Crosses

Rd 6: Arm Circles Backward

Rd 7: Arm Swings

Rd 8: Squats

Rd 9: Tuck-ups

Rd 10: Push-ups

Rd 11-12: Russian KB Swings

Rd 13: Atlas Stretch-R

Rd 14: Atlas Stretch-L

Rd 15-16: Jump Rope

W.O.D.

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

POST WORKOUT

Rebuilding the Feet (No Measure)

Foam Roll Calves 1-min each

Lacrosse Ball Bottom of Foot 1-min each

Banded Ankle Distraction 1-min each

Wall Calf Stretch 2-min each