WOD: 3.9.18

CrossFit Invasion – CrossFit Classes

Warm-up

Thoracic Spine (No Measure)

50 Band Pull Aparts

20 Hollow Rocks

20 Hip Extensions

20 GHD Sit-ups

Run 400m

10x Active Inner Thigh

50 Band Pull Aparts

Shoulder Mobility Circuit

20 Overhead Squats with PVC

3-min T-Spine Mobilization with double LX balls

1-min Crucifix

20 Overhead Squats with light bar

Warm-up (No Measure)

JUMP ROPE FOR 3-MINS

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

1 Round of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

PERF: Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

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

Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up