WOD: 2.11.20

CrossFit Invasion – Crossfit Classes

Warm-up

Group Gymnastics Warm-up (No Measure)

1-minute Push-up Plank

High Knees

Butt Kicks

Toy Soldiers

Inchworms with Push-up and Downward Dog

Walking Atlas Lunges

Walking Cross-legged Pistols

Crab Walk

Bear Crawls

Warm-up

Gymnastics Warm-up 3: Upper Body Pressing (No Measure)

1 Round of:

-30-Second Handstand Hold

-30-Second Push-up Plank Hold

-10 Push-ups

-5 Dips

Gymnastics

3 sets for Max Reps (choose one)

Strict Handstand Push-ups (Max Strict Handstand Push-ups)

Strict Ring Dips (Max Strict Dips)

Push-ups (Max Push-ups)

Strength

Strict Pull-Ups (1 Set: Max Unbroken Strict Pull-ups)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

“Bubbles”

12-minute AMRAP:

10 Burpees

25 Double Unders

CONDITIONING

Metcon (No Measure)

Row Conditioning

3 Rounds: 35/24 Calorie Row

Rest 1:30 Between Rounds

3 Rounds: 25/18 Calorie Row

Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row

Rest 1:30 Between Rounds

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm