WOD: 4.17.18

CrossFit Invasion – CrossFit Classes


Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)


Metcon (AMRAP – Reps)

2 rounds for reps

In 4 minutes

Row 650m/500m

max reps of burpees in time remaining

Rest 1:15

In 4 minutes

RUN 400m

max reps of buprees in time remaining

Rest 1:15


Curtis P (10,5,3,2,1,1,1)

power clean, one lunge on each leg, push press


Barbell Row (4 sets of 10 reps of Barbell Row @75% of your 5RM )