WOD: 1.6.18

CrossFit Invasion – CrossFit Classes

Warm-up

Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up

W.O.D.

Metcon (Time)

FOR TIME:

16 rounds of :

7 Wall Balls (#30/20 dropping every 7)

Rest 4:00

After 16 rounds is complete then..

4 rounds of:

25 calories on the rower

2:00 rest after each

Then..

10 rounds of:

10 Dumbbell hang cleans (50/35)

10 Toes to bar

POST WORKOUT

Easy Cool Down (No Measure)

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)