WOD: 10.12.17

CrossFit Invasion – CrossFit Classes


Charlie’s Baseball Warm-up (No Measure)

90/90 Hip Lift 2×5 Breaths

All Fours Belly Lift 2×5

Dead Bugs x10

Split Stance Kneeling Adductor Stretch x8 side

Kneeling Glute Mobilization x8/side

Forearm Wall Slides w/Shrug and Lift-Off x8

Alternating Cossack w/Overhead Reach x10

Walking Spiderman w/Hip Lift and Overhead Reach x10


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20 Thrusters, (45/35-lb)

20 Burpees

20 Sumo deadlift high pulls, (45/35-lb)

20 AbMat Butterfly Sit-ups


Warm-up (No Measure)

Palloff Press w/3second hold (x8 each side)

Opposite Arm and Leg Extensions x10 (1/2/4)