WOD: 12.11.17

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

Weightlifting

hang squat clean (every 1:30 )

2 sets of 3 @60%

2 sets of 3 @65%

2 sets of 3 @70%

1 sets of 2 @75%

1 sets of 1 @80%

W.O.D.

Metcon (AMRAP – Rounds and Reps)

8-MIN AMRAP

6 Deadlifts (275/185)

12 DB PUSH PRESS (35/20#)

30 Double unders

POST WORKOUT

Easy Cool Down (No Measure)

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)