WOD: 2.3.18

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.

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)

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: Metcon (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 V-UPS

40 Wall-Ball Shots, 20# / 14#

30 Hang Power Cleans, 95#/135#

20 Pull-ups

PERF: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups