WOD: 4.14.18

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.

FIT: Metcon (Time)

For Time:

400m Run

15 Clean and Jerks, 115/75#

200m Run

30 GHD Sit-ups

200m Run

45 Wall-Ball Shots, 20/14#

200m Run

45 Kettlebell Swings, 53/35#

200m Run

30 Push ups

200m Run

15 Weighted Lunge Steps, 115/75#

400m Run

PERF: Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here

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

Charlie’s Baseball Warm-up (No Measure)

90/90 Hip Lift 1×5 Breaths

All Fours Belly Lift 1×5

Dead Bugs x10

Split Stance Kneeling Adductor Stretch x8 side

Kneeling Glute Mobilization x8/side

Forearm Wall Slides w/Shrug and Lift-Off x8

Alternating Cossack w/Overhead Reach x10

Walking Spiderman w/Hip Lift and Overhead Reach x10

The Capoeira Cool Down (No Measure)

Side Escape hold 30 sec

Front Escape to Side Split hold 30

Pancake Split (F/S/M) 10 sec each

Middle Split Overhead Reach 30 each

Pike Stretch 30 sec

20 Sit-ups (1/3/2)

Cobra Stretch 30 sec

Downward Dog hold 30

Walk it in hold 30

Wrist Series F/OH/R/L (10,10,10,10)

Overhead Tricep Stretch 10 sec

Front Lat Stretch 10 sec