WOD: 4.9.18

CrossFit Invasion – CrossFit Classes

Warm-up

STEADY WARM-UP V (No Measure)

3 steady rounds

Row 200m

10 OH squats

10 hand release push ups

5 BURPEES

Weightlifting

Back Squat (8,8,8,8,8)

Bench Press (8,8,8,8,8)

W.O.D.

FIT: Metcon (Time)

FOR TIME:

25 Cal Row

25 Overhead Squats (45/35)

25 Burpees over bar

PERF: Metcon (Time)

FOR TIME:

50 Cal Row

25 Overhead Squats (115/75)

50 Burpees over bar

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)