WOD: 9.12.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

CrossFit Invasion – CrossFit Classes

Warm-up

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

W.O.D.

RUNNING TABATA SOMETHING ELSE! (AMRAP – Reps)

For total reps:

Tabata Pull-ups

Run 400m

Tabata Sit-ups

Run 400m

Tabata Push-ups

Run 400m

Tabata Squats

Run 400m

*There is no rest between exercises.