WOD: 2.17.18


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CrossFit Invasion – CrossFit Classes


Row 500m

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)


Metcon (Time)

For time:

50 Walking lunge steps

25 Box jumps, 24/20”

50 Double-unders

25 Overhead Squats (45/35#)

50 Back extensions

25 Toes to Bar

50 Wallball 20/14#

25 Burpees

50 American KBS (53/35#)

5 Rope Climbs, 15′


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