WOD: 2.24.18

CrossFit Invasion – CrossFit Classes

Warm-up

Chris Hinshaw Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle Drill

Walking Knee Hug

Walking Figure Four

Walking Atlas Lunges

Walking Lunge with Rotation

Toy Soldiers

High Knees

Butt Kicks

Side Shuffle

Side Step Jumping Jacks

Toes Out Walk

Toes In Walk

Walk on Heels

Walk on Toes

Walk on Outside of Foot

Walk on Inside of Foot

L.E.F.T. (Forward Run, Backward Run, Side Shuffle Right, Side Shuffle Left, Carioca Right, Carioca Left, Sprint)

Weightlifting

Deadlift (@65% WITH BAND FOR 8X1)

W.O.D.

FIT: Metcon (Time)

3 ROUNDS FOR TIME OF:

RUN 400M

15 WALL BALL (20/14#)

9 AMERICAN KBS (53/35#)

6 PUSH-UPS

PERF: Metcon (Time)

3 ROUNDS FOR TIME OF:

RUN 400M

15 WALL BALL (30/20#)

9 AMERICAN KBS (70/53)

6 RING DIPS

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

Gymnastics Bag of Tricks 2 (No Measure)

One arm up, one arm across

One arm forward circle, one arm backward circle

Single Leg Balance and Reach x5 each leg

Walking Hamstring Stretch

Back Kick to a Lunge

Duck Walk

High Knees

Butt Kicks

Broad Jumps

Gymnastics Bag of Tricks I (No Measure)

Down/Back

Tall Heels/Toes Up

Sweeping Front Kick

Walking Quad Stretch

Side Lunge Right/Side Lunge Left

Bear Walk

Crab Walk

The Capoeira Cool Down (No Measure)

Side Escape hold 30 sec

Front Escape to Side Split hold 30

Pancake Split (F/S/M) 10 sec each

Middle Split Overhead Reach 30 each

Pike Stretch 30 sec

20 Sit-ups (1/3/2)

Cobra Stretch 30 sec

Downward Dog hold 30

Walk it in hold 30

Wrist Series F/OH/R/L (10,10,10,10)

Overhead Tricep Stretch 10 sec

Front Lat Stretch 10 sec