WOD: 2.2.20

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP I (No Measure)

3 steady rounds

Row or Run 200m

10 Air squats

10 Hand release push ups

10 Hang Power Cleans

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Loose Thread”

AMRAP 30, Team of 3

400m Run

——-

3 Rounds of

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

——-

3 Rope Climbs

400m Run

——-

6 Rounds of

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

——-

6 Rope Climbs

400m Run

——-

9 Rounds of

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

——-

9 Rope Climbs

400m Run



Continue to go up by 3’s

PERF: Metcon (AMRAP – Rounds and Reps)

“Loose Thread”

AMRAP 30, Team of 3

400m Run

——-

3 Rounds of

3 Power Cleans (135/95)

6 Burpees

9 Goblet Squats (53/35)

——-

9 Rope Climbs

400m Run

——-

6 Rounds of

3 Power Cleans (135/95)

6 Burpees

9 Goblet Squats (53/35)

——-

18 Rope Climbs

400m Run

——-

9 Rounds of

3 Power Cleans (135/95)

6 Burpees

9 Goblet Squats (53/35)

——-

27 Rope Climbs

400m Run



Continue to go up by 3’s

POST WORKOUT

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