WOD: 3.29.18

CrossFit Invasion – CrossFit Classes

Warm-up

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

STEADY WARM-UP 1 (No Measure)

3 steady rounds

Row 200m

10 air squats

10 hand release push ups

10 muscle snatches

Weightlifting

Back Squat (4×3 reps @80% )

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15

15 Burpees over bar

12 PUSH-UPS

9 Power Cleans (135/95#)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15

15 Burpees over bar

12 Ring Dips

9 Power Cleans (185/125)

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

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