WOD: 1.31.20

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)

Warm-up

Warm-up (No Measure)

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts (3,X,3,1)

7 Seated Box Jumps

:30 Second Pole Prying

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Arrow Head”

5 Rounds

AMRAP 3

6 Deadlifts (155/105)

9 Push-ups

12 Sit-ups

*Rest 1:00 between rounds

PERF: Metcon (AMRAP – Rounds and Reps)

“Arrow Head”

5 Rounds

AMRAP 3

6 Deadlifts (185/135)

9 Push-ups

12 GHD Sit-ups

*Rest 1:00 between rounds

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