WOD: 2.28.18

CrossFit Invasion – CrossFit Classes

Warm-up

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)
Run or row 400m following the above…

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 13 minutes

Run 200m

3-6-9-12-15-18… Pull-ups

Keep adding 3 Pull-ups after each round completed.

INT: Metcon (AMRAP – Reps)

AMRAP in 13 minutes

Run 200m

3-6-9-12-15-18… C2B Pull-ups

Keep adding 3 C2B Pull-ups after each round completed.

PERF: Metcon (AMRAP – Reps)

AMRAP in 13 minutes

Run 200m

3-6-9-12-15-18… Ring Muscle ups

Keep adding 3 ring muscle ups after each round completed.

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder