WOD: 2.13.18

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CrossFit Invasion – CrossFit Classes

Warm-up

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

Weightlifting

Back Squat (10,5,3,2,1,1,1)

Gymnastics

FIT: Death by V-Up (AMRAP – Rounds and Reps)

Start with 3 V Ups 

Add 3 reps each minute until you are unable to make the reps within the minute

PERF: Metcon (AMRAP – Reps)

Toes to bar “X”

If your max is under 7 start with 3

If your max is 7-10 start with 5

If your max is 10-15 start with 6

If your max is 15-20 start with 7

If your max is over 20 start with 8

If your max is over 30 start with 9

If your max is over 40 start with 10

5 sets of “X” (unbroken!) with :30 seconds rest\

W.O.D.

Megan (Time)

21-15-9 Reps for time of:

Burpees

American Kettlebell Swings (53/35#)

Double Unders

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

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