WOD: 1.14.18

CrossFit Invasion – CrossFit Classes

Warm-up

Group Gymnastics Warm-up (No Measure)

25 Jumping Jacks

10 Swing Jacks

2-minute Push-up Plank

30 Hollow Rocks

30 Superman Rocks

High Knees

Butt Kicks

Toy Soldiers

Inchworms with Push-up and Downward Dog

Walking Atlas Lunges

Crab Walk

Walking Cross-legged Pistols

Bear Crawls

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

Gymnastics

Metcon (AMRAP – Reps)

5 sets of ring muscle up choosing your reps across (meaning same reps for each set) with 1 minute rest in between each set

Start with low reps.

If you can do 20 or more start with 6

If you can do 15-20 do 5

If you can do 10-15 do 4

If you can do 5-10 do 3

If you can do 3-5 do 2

If you can do 1-3 do 1

Metcon (AMRAP – Reps)

5 sets of ring muscle up choosing your reps across (meaning same reps for each set) with 1 minute rest in between each set

Start with low reps.

If you can do 20 or more start with 6

If you can do 15-20 do 5

If you can do 10-15 do 4

If you can do 5-10 do 3

If you can do 3-5 do 2

If you can do 1-3 do 1

W.O.D.

Metcon (Time)

18-15-12-9-6-9-12-15-18

Front Rack lunge in place (30/20)

Abmat sit ups with 10lb plate
Touch the ground infront of you with the plate each rep and touch the ground behind you.

Metcon (Time)

18-15-12-9-6-9-12-15-18

Front Rack lunge in place (30/20)

Abmat sit ups with 10lb plate
Touch the ground infront of you with the plate each rep and touch the ground behind you.

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)