WOD: 9.6.17


Saturday 10&11Am classes will be cancelled so we can go support Alexa, Jay, Roberta, Ben, Felicia, John P, Adrienne, Jose, Bernadette, John F and David at the Battle on the Border at CrossFit Bridge & Tunnel!

CrossFit Invasion – CrossFit Classes


Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

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


Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.


Upper Crossed-Syndrome (No Measure)

1. Foam Roll Lats 1-min each arm

2. Foam Roll T-Spine 1-min

3. Foam Roll Lat Stretch 1-min

4. Doorway Pec Stretch 1-min

5. 90/90 Shoulder Stretch 1-min each arm

6. 100 Band Pull Aparts