WOD: 3.30.18

CrossFit Invasion – CrossFit Classes

Warm-up

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

W.O.D.

FIT: Metcon (AMRAP – Reps)

For max reps at each station:

Tabata pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata sumo deadlift high pulls

Rest 1 minute

Tabata good mornings

Rest 1 minute

Tabata back squats

Men: 45-lb. presses and squats

Women: 35-lb. presses and squats

PERF: Metcon (AMRAP – Reps)

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata sumo deadlift high pulls

Rest 1 minute

Tabata hip extensions

Rest 1 minute

Tabata jumping back squats

Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

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