WOD: 4.5.18

CrossFit Invasion – CrossFit Classes

Warm-up

Metcon (No Measure)

3 rounds for time

1 minute PUSH-UP plank

30-sec abmat sit ups

STEADY WARM-UP IV (No Measure)

3 rounds

20 double unders or 100 singles

10 air squats

10 push ups

Rounds 2 and 3 instead of 10 air squats and 10 push ups…

10 KB SWINGS

5 handstand push ups

Gymnastics

FIT: Strict Pull-Ups (MAX REPS)

PERF: Weighted Pull-ups (1 RM)

W.O.D.

FIT: Metcon (Time)

FOR TIME:

21-18-15-12-9-6-3 RUSSIAN KB SWINGS (53/35)

**5 double unders after each round

PERF: Metcon (Time)

FOR TIME:

21-18-15-12-9-6-3 RUSSIAN KB SWINGS (70/53)

**35 double unders after each round

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