WOD: 2.9.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

30 Seconds:

Easy Bike

Hollow Hold

PVC Pass Throughs

Moderate Bike

Arch Hold

PVC Overhead Squats

Faster Bike

Inchworm Push-ups

PVC V-ups

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 (AMRAP – Rounds and Reps)

Group Hug”

Teams of 3

AMRAP 30:

5 Hanging Leg Raise

10/7 Calorie Row

5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 45/35

Weight 2: 65/45

Weight 3: 75/55

Weight 4: 95/65

Weight 5: 115/85 (AMRAP)

PERF: Metcon (AMRAP – Rounds and Reps)

“Group Hug”

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Bike Erg

5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

POST WORKOUT

Warm-up (No Measure)

Gymnastic Conditioning

Ascending Ladder for 7 Minutes:

3 Strict Handstand Push-ups, 15 Abmat Sit-ups

6 Strict Handstand Push-ups, 15 Abmat Sit-ups

9 Strict Handstand Push-ups, 15 Abmat Sit-ups

12 Strict Handstand Push-ups, 15 Abmat Sit-ups

….

Increase by (3) SHSPU until time cap is reached.