WOD: 12.28.17

Announcements

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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

W.O.D.

FIT: Metcon (AMRAP – Reps)

20 minutes AMRAP

100 DB snatches (35/25#)

80 Cal row

60 Bar facing burpees

40 PULL-ups
ALTERNATE ARMS ON THE DB SNATCH

PERF: Metcon (AMRAP – Reps)

20 minutes AMRAP

100 DB snatches (50/35)

80 Cal row

60 Bar facing burpees

40 Ring muscle ups
ALTERNATE ARMS ON THE DB SNATCH

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder