WOD: 2.23.18

CrossFit Invasion – CrossFit Classes

Warm-up

The 7s Warm-up (No Measure)

Stroke Rate 18-26

7@ Hips Only

7@ Hips + Arms

7@ 1/2 Legs Only

7@ 1/2 Legs + Hips

7@ 1/2 Legs + Hips + Arms

7@ Full Legs Only

7@ Full Legs + Hips

Row at full stroke (Legs + Hips + Arms) for 2 more minutes.

Gymnastics Warm-Up 2: Lower Body (No Measure)

2 round of:

-10 Good Mornings (training bar or PVC pipe)

-10 Overhead Lunges, alternating legs (training bar or PVC pipe)

-10 Overhead Squats (training bar or PVC pipe)

-10 Hip Extensions

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

PERF: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

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)