WOD: 1.12.18

CrossFit Invasion – CrossFit Classes

Warm-up

Chris Hinshaw Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle Drill

Walking Knee Hug

Walking Figure Four

Walking Atlas Lunges

Walking Lunge with Rotation

Toy Soldiers

High Knees

Butt Kicks

Side Shuffle

Side Step Jumping Jacks

Toes Out Walk

Toes In Walk

Walk on Heels

Walk on Toes

Walk on Outside of Foot

Walk on Inside of Foot

L.E.F.T. (Forward Run, Backward Run, Side Shuffle Right, Side Shuffle Left, Carioca Right, Carioca Left, Sprint)

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)

3 minute AMRAP

30 Wall Balls (20/14) (10/9 foot line)

20 Deadlift (155/105)

Max reps PULL-UPS in time remaining

*Rest 1 minute

3 minute AMRAP

20 Deadlift (155/105)

15 PULL-UPS

Max reps wall balls in time remaining (20/14)

*Rest 1 minute

3 minute AMRAP

15 PULL-UPS

30 Wall Balls (20/14)

Max reps of deadlifts (155/105)

Score is total reps completed from all three amraps

PERF: Metcon (AMRAP – Reps)

3 minute AMRAP

30 Wall Balls (20/14) (11/10 foot line)

20 Deadlift (225/155)

Max reps C2B in time remaining

*Rest 1 minute

3 minute AMRAP

20 Deadlift (225/155)

15 C2B

Max reps wall balls in time remaining (20/14) (11/10

*Rest 1 minute

3 minute AMRAP

15 C2B

30 Wall Balls (20/14) (11/10

Max reps of deadlifts (225/155)

Score is total reps completed from all three amraps

POST WORKOUT

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

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)