WOD: 2.12.18

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CrossFit Invasion – CrossFit Classes

Warm-up

Obnoxious Warm-up (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Atlas Lunges 10x

Spiderman Stretch 10x

Bootstraps 10x

Plank Hold – 2 min.

Row 500m

Shoulder Mobility Circuit

2 rds not for time of:

10 Overhead Squats

5 Pike Push-ups

10 Hollow Rocks

5 Pull-ups

2 Burpees over the PVC Pipe

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

15 Wall Balls (shoot to the 10/9 foot line, 20/14#)

11 Burpees Over the Bar

7 Power snatches (75/55#)

Rest 2 minutes then…

2 minutes of max reps wall balls

2 minutes of max reps Burpees Over the Bar

2 minutes of max reps power snatches

PERF: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

15 Wall Balls (shoot to the 11/10 foot line, 20/14#)

11 Burpees Over the Bar

7 Power snatches (115/75)

Rest 2 minutes then…

2 minutes of max reps wall balls

2 minutes of max reps Burpees Over the Bar

2 minutes of max reps power snatches

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)