WOD: 11.22.17

CrossFit Invasion – CrossFit Classes

Warm-up

General Warm-up 2 (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Hip Mobility Circuit

-Atlas Stretch 30 sec hold

-Spiderman Stretch 30 sec hold

-Pigeon Stretch 30 sec hold

Bootstraps 10x

Plank Hold 1 min.

Row or Run 400m

Shoulder Mobility Circuit

Overhead Squats 15x w/ Hip Circle

Push-ups 10x

Superman 10x

V-ups 10x

Pull-ups 10x

MAX EFFORT UPPER BODY

Push Press (10,5,3,2,2,2)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12:

5 PULL-UPS

7 BURPEES

12 AMERICAN KBS (53/35)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12:

5 C2B

7 BURPEES

12 AMERICAN KBS (70/53)

POST WORKOUT

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