WOD: 1.18.18

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)

Kettlebell Circuit (No Measure)

1-Round of:

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 Half Rotation Switches

10 H2H Swithces

Gymnastics Warm-up 3: Upper Body Pressing (No Measure)

2 Rounds of:

-30-Second Handstand Hold

-30-Second Push-up Plank Hold

-10 Push-ups

-5 Dips

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 5 minutes

30 Burpees

40 Russian KBS (70/53)

max reps of Push ups in time remaining

Rest 3:00

AMRAP in 5 minutes

20 Push ups

30 Burpees

Max reps of KBS in time remaining

Rest 3:00

AMRAP in 5 minutes

40 Russian KBS

20 Push ups

max reps Burpees in time remaining

*score is total reps completed

PERF: Metcon (AMRAP – Reps)

AMRAP in 5 minutes

30 Burpees

40 American KBS (70/53)

max reps of handstand push ups in time remaining

Rest 3:00

AMRAP in 5 minutes

20 handstand push ups

30 Burpees

Max reps of KBS in time remaining

Rest 3:00

AMRAP in 5 minutes

40 American KBS

20 handstand push ups

max reps Burpees in time remaining

*score is total reps completed

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)

Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up