WOD: 2.8.20

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)

Warm-up

Warm-up (No Measure)

2 Rounds (40 seconds/20 seconds off):

1. Row

2. Plank Hold

3. Glute Bridge Walkouts

4. Banded Good Mornings

Strength

Front Squat

On the Minute x 9:

Wave #1:

On the 0: 1 Front Squat @84%

On the 1: 1 Front Squat @87%

On the 2: 1 Front Squat @90%

Wave #2:

On the 3: 1 Front Squat @87%

On the 4: 1 Front Squat @90%

On the 5: 1 Front Squat @93%

Wave #3:

On the 6: 1 Front Squat @90%

On the 7: 1 Front Squat @93%

On the 8: 1 Front Squat @96%

W.O.D.

FIT: Metcon (Time)

“Crash Test”

For Time:

1,500 / 1,200 Meter Row

30 Deadlifts (185/135)

45 Lateral Barbell Burpees

PERF: Metcon (Time)

“Crash Test”

For Time:

1,500 / 1,200 Meter Row

30 Deadlifts (225/155)

45 Lateral Barbell Burpees

OPEN: Metcon (Time)

“Crash Test”

For Time:

1,500 / 1,200 Meter Row

45 Lateral Barbell Burpees

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

1,500 / 1,200 Meter Row

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)