WOD: 1.25.18

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)

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.

FIT : Metcon (Time)

For time:

Row 1000m

50 BUTTERFLY ABMAT SIT-UPS

FIT: 1000m Row (Time)

Max Effort 1000m Row

PERF: Metcon (Time)

For time:

Row 2000m

100 BUTTERFLY ABMAT SIT-UPS

PERF: 2k Row (Time)

Max Effort 2k Row

Gymnastics

Toes-To-Bar (MAX REPS)