WOD: 1.30.18

CrossFit Invasion – CrossFit Classes


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)

Dynamax Standing Wheel Drill (No Measure)

5x Log Toss

10x Washing Machine Rotatons

5x Log Toss

10x Overhead Sit-up and Throws

5x Log Toss

10x Alternating One-Arm Chest Passes

5x Log Toss


Tabata Fight Gone Bad (AMRAP – Reps)

Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, rest one-minute between exercises.

Wall Ball (20/14 pound ball)

Sumo Deadlift High-pull (75/55 pounds)

Box Jump (20″)

Push Press (75/55 pounds)

Row, for calories


Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10