WOD: 2.25.18

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)

W.O.D.

Metcon (Calories)

GO AS HARD AS YOU CAN

10 rounds

:20 second on

:40 seconds off

Row for calories

Gymnastics

Strict Pull-Ups (1 set max strict pull ups without coming off bar )

Metcon (Time)

Gymnatic Test:

Hold at the top of the pull ups for max time

Metcon (AMRAP – Reps)

1 set of max STRICT ring rows with your feet on a 24 inch box. Put your body directly under the rings meaning their should be no angle from the rings and the bar it hands on.

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts