WOD: 9.14.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

CrossFit Invasion – CrossFit Classes

Warm-up

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)

W.O.D.

Metcon (AMRAP – Reps)

7-Rounds with 1-minute each of:

Rowing

Russian Kettlebell Swings (53/35#)

Box Jumps (24/20″)

POST WORKOUT

Lower Back and Hips Cool Down (No Measure)

Foam Roll Lower Back 1-min

Foam Roll Hamstrings 1-min

Couch Stretch 1-min each leg

Hold Cobra Stretch 1-min

Hold Pike Stretch 1-min

Sit-up to Pike x10

Hold Straddle Stretch 1-min

Sit-up to Straddle x10

Iron Crosses x20

Scorpions x20