WOD: 2.15.20

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

W.O.D.

FIT: Metcon (Time)

“Triplets”

Teams of 3

For time (25 minute cap)

50 Bench Press (75/55)

50/35 Calorie Row

50 Deadlifts (105/75)

50/35 Calorie Row

50 Bench Press (75/55)

50/35 Calorie Row

50 Deadlifts (135/105)

50/35 Calorie Row

50 Bench Press (95/65)

50/35 Calorie Row

50 Deadlifts (155/105)

50/35 Row

PERF: Metcon (Time)

“Triplets”

Teams of 3

For time (25 minute cap)

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike

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