WOD 2.20.20

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

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)

Warm-up

Warm-up (No Measure)

Body Armor

Metcon (No Measure)

3 Sets of 7:

Tempo Seated Good Mornings

3 Sets of 15:

Glute Bridges

3 Sets of 20

Hollow Rocks

Conditioning

W.O.D.

FIT: Metcon (No Measure)

“Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (53/35)

50′ Walking Lunge

20/15 Calorie Row

PERF: Metcon (No Measure)

“Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50′ Walking Lunge

20/15 Calorie Bike Erg

POST WORKOUT

Warm-up (No Measure)

Quads Foam Roll:

1-2 Minutes Each Side

## Glutes Foam Roll:

1-2 Minutes Each Side

## Lower Back Foam Roll:

1-2 Minutes