WOD: 2.18.18

Announcements

DUE TO THE HOLIDAY WEEK WE ARE CANCELING THE 6AM ON MONDAY AND WEDNESDAY, AND TRYING AN 8AM ON THOSE DAYS ONLY!

CrossFit Invasion – CrossFit Classes

Warm-up

30 Second Intervals (No Measure)

Rd 1-2: Rowing

Rd 3: Crossover Hamstrings

Rd 4: Bootstraps

Rd 5: Arm Crosses

Rd 6: Arm Circles Backward

Rd 7: Arm Swings

Rd 8: Squats

Rd 9: Tuck-ups

Rd 10: Push-ups

Rd 11-12: Russian KB Swings

Rd 13: Atlas Stretch-R

Rd 14: Atlas Stretch-L

Rd 15-16: Jump Rope

Burgener Clean Warm-up (No Measure)

1. Down and Up-SPEED THRU THE MIDDLE!

2. Elbows High and Outside-KEEP BAR CLOSE!

3. Rack Delivery-FAST ELBOWS, NO REVERSE CURLS!

4. Clean Land-2″,4″, 6″

5. Clean Drop-STAY TIGHT!

Weightlifting

Clean and Jerk (5 RM)

W.O.D.

FIT: Metcon (Time)

FOR TIME:

Row 500m

Run 400m

100 Single unders

PERF: Sprint CrossFit Triathlon (Time)

FOR TIME:

Row 1000m

Run 800m

100 Double unders

POST WORKOUT

Rebuilding the Feet (No Measure)

Foam Roll Calves 1-min each

Lacrosse Ball Bottom of Foot 1-min each

Banded Ankle Distraction 1-min each

Wall Calf Stretch 2-min each