WOD: 3.4.18

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

Gymnastics Warm-Up 1: Core (No Measure)

1 Round of:

L-Hang/Hold 15-seconds

GHD Sit-ups x15

Gymnastics Warm-Up 2: Lower Body (No Measure)

2 round of:

-10 Good Mornings (training bar or PVC pipe)

-10 Overhead Lunges, alternating legs (training bar or PVC pipe)

-10 Overhead Squats (training bar or PVC pipe)

-10 Hip Extensions

Gymnastics Warm-up 3: Upper Body Pressing (No Measure)

2 Rounds of:

-30-Second Handstand Hold

-30-Second Push-up Plank Hold

-10 Push-ups

-5 Dips



Both exercises on the GHD are extremely demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics. Reduce reps and distance or back off the skill to spend time on your hands with a modification. Newer athletes should only perform GHD sit-ups in small doses.

FIT: Metcon (No Measure)

4 rounds for quality of:

15 sit-ups

15 good mornings

100-ft. bear walk

INT: Metcon (No Measure)

4 rounds for quality of:

20 GHD sit-ups

20 hip extensions

50-ft. handstand walk, 10 attempts max

PERF: Metcon (No Measure)

4 rounds for quality of:

30 GHD sit-ups

30 hip extensions

100-ft. handstand walk