WOD: 1.19.18

CrossFit Invasion – CrossFit Classes

Warm-up

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

The 7s Warm-up (No Measure)

Stroke Rate 18-26

7@ 1/2 Hips On;y

7@ 1/2 Hips + Arms

7@ 1/2 Legs Only

7@ 1/2 Legs + Hips

7@ 1/2 Legs + Hips + Arms

7@ Full Legs Only

7@ Full Legs + Hips

Row at full stroke (Legs + Hips + Arms) for 2 more minutes.

W.O.D.

C2 Rower Challenge (Time)

On the C2 rower:

Pull a sub-(1:25/1:45)/500-m pace for as long as possible

Rest up to 2 minutes

Pull a sub-(1:30/50)/500-m pace for as long as possible

Rest up to 2 minutes

Pull a sub-(1:35/1:55)/500-m pace for as long as possible

Rest up to 2 minutes

Pull a sub-(1:30/1:50)/500-m pace for as long as possible

Rest up to 2 minutes

Pull a sub-(1:25/1:45)/500-m pace for as long as possible

Weightlifting

Split Jerk (4 sets of 3 reps @70% Rest 2 minutes 3 sets of 2)

POST WORKOUT

Warm-up (No Measure)

SLOW ROW FOR 5-MINUTES