WOD: 1.1.18

CrossFit Invasion – CrossFit Classes

Warm-up

tabata w-up (No Measure)

Row Rds 1-4

Plank Hold Rds 5-6

Bootstraps Rd 7

Crossover Hamstring Rd 8

High Knees Rd 9

Butt Kicks Rd 10

PVC Pass Throughs Rd 11

Arm Circles Fwd and Back Rd 12

Atlas Stretch Rt Side Rd. 13

Atlas Stretch Lt Side Rd. 14

Push – ups Rd. 15

Overhead Squat w PVC Rd 16

W.O.D.

2k Row (Time)

Max Effort 2k Row
REST 2-MINUTES

Metcon (Time)

10 RDS FOR TIME OF:

5 Pull-ups

10 Push-ups

15 Squats