WOD: 4.18.18

CrossFit Invasion – CrossFit Classes

Warm-up

Posterior Chain Activator and Hip Opener (No Measure)

1-min Push-up Plank

30 sec Side Plank R

30 sec Side Plank L

30 sec Push-up Plank

Alternating Plank Lunges x8

Plank Lunge to Chest Opener x6

Plank to A Squat x3

Active Inner Thigh x10

!5 Inchworm Push-ups

Walking Atlas Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

W.O.D.

FIT: Metcon (Time)

4 rounds for time:

Run 400m

15 Deadlifts (185/125)

15 Pull ups

PERF: Metcon (Time)

4 rounds for time:

Run 400m

15 Deadlifts (225/155)

15 Chest to bar pull ups

Gymnastics

Warm-up (No Measure)

Ring Dip hold at the top of the dip

8 rounds:

30 seconds on

30 seconds off

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)