WOD: 2.18.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

30 Second Intervals:

Easy Row

Push up Plank

Spiderman Lunges

Banded Pass Thrus

Moderate Row

Hollow Hold

Inchworm to Push-up

Banded Pull Aparts

Faster Row

Opposite Arm and Leg Extensions

Push up to Downward Dog

Banded Press Downs

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Warm-up (No Measure)

3-way Shoulder Stretch: 30 seconds each direction

Strength

Bench Press (10,5,3,3,3,3)

W.O.D.

Metcon (AMRAP – Reps)

“Swole Cycle”

Tabata Intervals:

Strict Pull-ups

Bike for Calories

Push-ups

Row for Calories

POST WORKOUT