WOD: 3.3.18

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.

FIT : Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP of:

5 Pull-ups

10 DB Push Press (35/25#)

15 Wall Ball (20/14#)

PERF: Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP of:

5 C2B Pull-ups

10 Handstand Push-ups

15 Wall Ball (30/20#)

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm