WOD: 7.15.17

CrossFit Invasion – CrossFit Classes


Warm-up (No Measure)

3pt. calf stretch

Crossover Hamstring 10x

Bootstraps 10x

Active Inner Thigh x10

Shoulder Mobility

50 Band Pull Aparts

5-minute AMRAP of:

2 Turkish Get-ups, each arm

5 Burpees

10 Hang Power Snatches with PVC


Metcon (AMRAP – Reps)

Divide the work of the Dallas 5 between 2 people. Only one person may work at a time:

5 minutes of:


Then, 5 minutes of:

    7 deadlifts, 155/105 lb.

    7 box jumps, 24/20-in. box

Then, 5 minutes of:

    Turkish get-ups, 40/25-lb. dumbbell

Then, 5 minutes of:

    7 snatches, 75/55 lb.

    7 push-ups

Then, 5 minutes of:

    Rowing (calories)

Complete as many reps as possible at each 5-minute station.

Rest 1 minute between stations.


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