WOD: 4.13.18

CrossFit Invasion – CrossFit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

Run 400m

W.O.D.

PERF: Metcon (Time)

FOR TIME:

13 MUSCLE-UPS

13 DEADLIFTS (225/155)

13 BURPEES

13 C2B PULL-UPS

13 DB HANG CLEAN & JERKS (50/35#)

13 AMERICAN KBS (70/53)

13 KNEES TO ELBOWS

13 DB THRUSTERS (50/35)

13 HANDSTAND PUSH-UPS

13 GHD SIT-UPS

13 BOX JUMPS (30/24)

13 DB SQUAT CLEANS (50/35)

13 TOES TO BAR

FIT: Metcon (Time)

FOR TIME:

13 PULL-UPS

13 DEADLIFTS (155/105)

13 BURPEES

13 RING ROWS

13 DB HANG CLEAN & JERKS (30/20#)

13 AMERICAN KBS (53/35)

13 GHD SIT-UPS

13 DB THRUSTERS (30/20#)

13 PUSH-UPS

13 V-UPS

13 BOX JUMPS (2420)

13 DB SQUAT CLEANS (30/20#)

13 TUCK UPS

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder