WOD: 4.16.18

CrossFit Invasion – CrossFit Classes

Warm-up

STEADY WARM-UP 1 (No Measure)

3 steady rounds

Row 200m

10 air squats

10 hand release push ups

10 Tuck-ups

10 power snatches with PVC

Weightlifting

Back Squat (3 sets of 6 reps @75% of your 8RM)

W.O.D.

FIT: Metcon (Time)

FOR TIME:

20-15-10-5-10-15-20

RUSSIAN KBS (53/35)

Snatch (55/35)

**10 double under after each round

PERF: Metcon (Time)

FOR TIME:

20-15-10-5-10-15-20

RUSSIAN KBS (70/53)

Snatch (75/55)

**40 double under after each round

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