WOD: 2.6.20

CrossFit Invasion – Crossfit Classes

Warm-up

Metcon (No Measure)

2-minutes Bike or Row immediately into:

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

W.O.D.

FIT: Metcon (Time)

“Opening Day”

21-15-9:

Wallballs (14/10)

Strict Pull-ups (12-9-6)

Thrusters (75/55)

Box Jumps (24/20)

Kettlebell Swings (53/35)

PERF: Metcon (Time)

“Opening Day”

21-15-9:

Wallballs (20/14)

Strict Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (70/35)

POST WORKOUT

Metcon (No Measure)

Odd-Object Conditioning

3 Giant Sets:

50′ Dumbbell Bear Crawl (50’s/35’s)

50′ Reverse Dumbbell Bear Crawl (50’s/35’s)

Rest 1:30 Between Sets