WOD: 4.15.18

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 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 in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

FIT: Metcon (Time)

For time:

10 lunges, alternating

10-yard bear crawl

20 lunges, alternating

20-yard bear crawl

30 lunges, alternating

30-yard bear crawl

40 lunges, alternating

40-yard bear crawl

INT: Metcon (Time)

For time:

10 assisted single-leg squats, alternating

10 Shoulder Taps

20 assisted single-leg squats, alternating

20 Shoulder Taps

30 assisted single-leg squats, alternating

30 Shoulder Taps

40 assisted single-leg squats, alternating

40 Shoulder Taps

PERF: Metcon (Time)

For time:

10 single-leg squats, alternating

10-yard handstand walk

20 single-leg squats, alternating

20-yard handstand walk

30 single-leg squats, alternating

30-yard handstand walk

40 single-leg squats, alternating

40-yard handstand walk


Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm