WOD: 3.11.18

CrossFit Invasion – CrossFit Classes


Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up


Hold On…For Dear Life (AMRAP – Reps)

Complete as many rounds as possible in 17 minutes of:

30 second Handstand hold*

30 second Squat hold (thigh parallel to floor)

30 second L-sit hold**

30 second Chin over bar hold***

*Substitute plank hold

**Substitute Hollow Body Hold

***Substitute Hold Active Shoulders


Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts