WOD: 2.10.20

CrossFit Invasion – Crossfit Classes

Warm-up

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

Strength

Push Press (10,5,3,3,3,3)

W.O.D.

Metcon (Time)

Spike Ball”

3 Rounds:

100′ Walking Lunge

20 Wall Balls (20/14)

100′ Walking Lunge

20 Wall Balls (20/14)

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