WOD: 2.8.18

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CrossFit Invasion – CrossFit Classes

Warm-up

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

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

Kettlebell Circuit (No Measure)

1-Round of:

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 Half Rotation Switches

10 H2H Swithces

W.O.D.

FIT: Metcon (AMRAP – Reps)

2 rounds FOR REPS

In 3 minutes

Row 300m

max Russian KBS (53/35) in time remaining

Rest 1 minute

In 3 minutes

Row 300m

max power snatches (75/55#) in time remaining

Rest 1 minute

In 3 minutes

Row 300m

max Wall Ball (20/14#) in time remaining

Rest 1 minute

PERF: Metcon (AMRAP – Reps)

2 rounds FOR REPS

In 3 minutes

Row 400m

max Russian KBS (70/53) in time remaining

Rest 1 minute

In 3 minutes

Row 400m

max power snatches (95/75#) in time remaining

Rest 1 minute

In 3 minutes

Row 400m

max Wall Ball (30/20#) in time remaining

Rest 1 minute

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

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