WOD: 3.27.18

CrossFit Invasion – CrossFit Classes

Warm-up

Chris Hinshaw Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle Drill

Walking Knee Hug

Walking Figure Four

Walking Atlas Lunges

Walking Lunge with Rotation

Toy Soldiers

High Knees

Butt Kicks

Side Shuffle

Side Step Jumping Jacks

Toes Out Walk

Toes In Walk

Walk on Heels

Walk on Toes

Walk on Outside of Foot

Walk on Inside of Foot

L.E.F.T. (Forward Run, Backward Run, Side Shuffle Right, Side Shuffle Left, Carioca Right, Carioca Left, Sprint)

W.O.D.

Metcon (Time)

FOR TIME:

Row 2000m

100 Shoulder to Overhead (115/75)

*Scale this down if you can’t do this in at least sets of 7-10.
REST 5-MINUTES

Metcon (Time)

FOR TIME:

6 rounds

30 Double unders

12 RUSSIAN KBS (53/35)

2k Row (Time)

Max Effort 2k Row

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