WOD: 2.4.18

CrossFit Invasion – CrossFit Classes

Warm-up

Group Gymnastics Warm-up (No Measure)

25 Jumping Jacks

10 Swing Jacks

2-minute Push-up Plank

30 Hollow Rocks

30 Superman Rocks

High Knees

Butt Kicks

Toy Soldiers

Inchworms with Push-up and Downward Dog

Walking Atlas Lunges

Crab Walk

Walking Cross-legged Pistols

Bear Crawls

W.O.D.

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

FIT: Metcon (Time)

For time:

10 box step-ups, alternating

10-yard bear crawl

20 box step-ups, alternating

20-yard bear crawl

30 box step-ups, alternating

30-yard bear crawl

40 box step-ups, alternating

40-yard bear crawl

INT: Metcon (Time)

For time:

10 assisted single-leg squats, alternating

1 wall walk

20 assisted single-leg squats, alternating

2 wall walks

30 assisted single-leg squats, alternating

3 wall walks

40 assisted single-leg squats, alternating

4 wall walks

PERF: Metcon (Time)

For time:

10 single-leg squats, alternating

10-yard handstand walk

20 single-leg squats, alternating

20-yard handstand walk

30 single-leg squats, alternating

30-yard handstand walk

40 single-leg squats, alternating

40-yard handstand walk