WOD: 2.3.20

CrossFit Invasion – Crossfit Classes


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

Bear Crawl

Side Shuffle

Side Step Jumping Jacks

Inchworms with Push-up

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)


Metcon (Time)

“Grip It & Rip It”

5 Rounds:

25 Kettlebell Swings (53/35)

200′ Single Arm Farmer’s Carry (53/35)

20/15 Calorie Bike

100′ Walking Lunge


General Cooldown (No Measure)

SLOG or Slow Row 800m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder