WOD: 12.16.17

CrossFit Invasion – CrossFit Classes


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


Chipper I (Time)

For time:

Row 1,000 meters

30 Ring Dips

30 Sumo Deadlift High-pulls, (75/55#)

30 Handstand Push-ups

30 Power snatches, (75/55#)

30 Burpees

30 Pull-ups

30 Thrusters, (75/55#)


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)

Charlie’s Baseball Warm-up (No Measure)

90/90 Hip Lift 1×5 Breaths

All Fours Belly Lift 1×5

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