WOD:12.18.17

CrossFit Invasion – CrossFit Classes

Warm-up

General w-up (No Measure)

3pt calf stretch

Crossover Hamstring 10x

Hip Mobility Circuit

– Atlas Stretch 30 sec hold each leg

– Spiderman Stretch 30 sec each leg

– Pigeon Stretch 30 sec each leg

Bootstraps 10x

Plank Hold 1min.

Jog 400m

Shoulder Mobility Circuit

Overhead Squats 20x

Push-ups 15x

Hollow Rocks 20x

Pull-ups 10x

MAX EFFORT LOWER BODY

W.O.D.

Back Squat (3 SETS OF 2 REPS 85% 1RM)

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here