WOD: 2.7.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

Bike or Row for 3-minutes immediately into:

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

Warm-up

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

W.O.D.

FIT: Metcon (Weight)

“Absurd”

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

24/18 Calorie Row

6 Barbell Strict Presses

*Build in Strict Press Weight*

PERF: Metcon (Weight)

“Absurd”

On the 3:00 x 6 Rounds:

12 GHD Sit-ups

16/12 Calorie Bike Erg

6 Barbell Strict Presses

*Build in Strict Press Weight*

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Couch Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2-min

Opposite Arm/Leg Extensions x10 (2/3/4)