WOD: 11.13.17

CrossFit Invasion – CrossFit Classes

Warm-up

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

MAX EFFORT UPPER BODY

Floor Press (10,5,3,3,3,3)

W.O.D.

Metcon (AMRAP – Reps)

AMRAP in 12 minutes

30 double unders

15 Wall Balls (20/14)

5 Power Cleans (155/105) then..

Rest 2 minutes

1 minute of max wall balls

1 minute of max power cleans