WOD: 1.26.18

CrossFit Invasion – CrossFit Classes

Warm-up

W.O.D.

30 Second Intervals (No Measure)

Rd 1-2: Rowing

Rd 3: Crossover Hamstrings

Rd 4: Bootstraps

Rd 5: Arm Crosses

Rd 6: Arm Circles Backward

Rd 7: Arm Swings

Rd 8: Squats

Rd 9: Tuck-ups

Rd 10: Push-ups

Rd 11-12: Russian KB Swings

Rd 13: Atlas Stretch-R

Rd 14: Atlas Stretch-L

Rd 15-16: Jump Rope

FIT: Metcon (AMRAP – Reps)

18-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Double Unders

55 Hand-Release Push-ups

PERF: Metcon (AMRAP – Reps)

18-Minute AMRAP:

55 Deadlifts 255/155#

55 Wall-Ball Shots 30/20#

55 Double Unders

55 Handstand Push-ups

POST WORKOUT

Lower Back and Hips Cool Down (No Measure)

Foam Roll Lower Back 1-min

Foam Roll Hamstrings 1-min

Couch Stretch 1-min each leg

Hold Cobra Stretch 1-min

Hold Pike Stretch 1-min

Sit-up to Pike x10

Hold Straddle Stretch 1-min

Sit-up to Straddle x10

Iron Crosses x20

Scorpions x20