WOD: 2.6.18

CrossFit Invasion – CrossFit Classes


Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

Leg Circuit (No Measure)

Single Leg Squat with Touchdown x5 each leg

Air Squats x10

Reverse Lunge with Rotation x10

Side Lunge with Reach x10

Squat Jumps x10


Push Press (10,5,3,2,1,1,1)


Metcon (AMRAP – Reps)

For 20 minutes

Minute 1 – MAX Calories ROW

Minute 2 – BURPEES

Minute 3- Max reps toes to bar

Minute 4- Rest
Rx+ Burpees jump and touch a target out of your reach.

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10