WOD: 12.14.17

CrossFit Invasion – CrossFit Classes


Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians
20 Squats


Sumo Deadlift (10,5,3,2,2,2)


FIT: Metcon (AMRAP – Reps)

For 16 minutes:

Minute 1- 18/12 calories

Minute 2- 50 single unders

Minute 3- Max reps Pike Push-ups

Minute 4- Rest

PERF: Metcon (AMRAP – Reps)

For 16 minutes:

Minute 1- 22/16 calories

Minute 2- 30 double unders

Minute 3- Max reps handstand push ups

Minute 4- Rest
Rx+ 50 Double Unders


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)

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