WOD: 1.10.18

CrossFit Invasion – CrossFit Classes


warm up (No Measure)

3 Point Calf Stretch

2-min Rowing

bootstraps 10x

crossover hamstring 10x

Spiderman stretch 10x

Atlas Lunge 10x

Plank Hold 1 Min.

Shoulder Mobility Circuit

Push-ups 10x

Overhead Squats 10x

Hollow Body Hold From Bar 30sec.

Chin Ups 5x


The Incredible Hulk (AMRAP – Rounds and Reps)

20-minute AMRAP of:

5 Deadlifts (115/75#)

5 Hang Power Cleans (115/75#)

5 Front Squats (115/75#)

5 Push Press (115/75#)

5 Back Squats (115/75#)


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

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